Toss leftover cooked chicken with barbecue sauce and crunchy carrots for a quick and healthy lunch.

Makes 1 serving

ACTIVE TIME: 10 minutes

TOTAL TIME: 10 minutes

EASE OF PREPARATION: Easy

1/2 cup shredded cooked chicken
1/4 cup shredded carrots
2 tablespoons barbecue sauce
2 teaspoons light ranch dressing
1 small whole-wheat sandwich bun
1 leaf romaine lettuce

Combine chicken, carrots and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.

NUTRITION INFORMATION: Per serving: 323 calories; 8 g fat (1 g sat, 2 g mono); 62 mg cholesterol; 38 g carbohydrate; 26 g protein; 4 g fiber; 729 mg sodium; 456 potassium.
Nutrition bonus: Vitamin A (100% daily value), Selenium (56% dv).
2 1/2 Carbohydrate Servings
Exchanges: 2 1/2 starch, 3 very lean meat, 1 1/2 fruit

I cannot find a single bottle or brand of off-the-shelf barbeque sauce at my grocery that doesn't contain "high fructose corn syrup" as one of the main, of not the first listed, ingredients. How can this recipe be considered healthy if that's the case?

Anonymous, Palm Harbor, FL

This is a good way to sneak some veggies (shredded carrots) in a lunch sandwich. Thanks EatingWell for these easy and nutrious recipes. In response to the question from Anonymous, I have found in the organic section at Kroger's Annie's Naturals Organic BBQ sauce that uses brown rice syrup, molasses and maple syrup for sweetening. www.anniesnaturals.com Flavor wise, I prefer a Bar-B-Que sauce from a well-know family-owned Southern restauant, the Moonlite, that doesn't contain HFCS. www.moonlite.com Both can be ordered online.

Sharon, Morton, IL

Try the smokey flavors fo barbecue sauce. My local supermarket brand doesn't have HFCS in it. It does have sugar though. You could always make your own.

Kara

Have you checked the natural/organic aisles of your stores? Annie's Naturals makes some good BBQ sauces that don't contain any refined sugars. If you have a Whole Foods Market near by you can find plenty of all natural BBQ sauces there.

Adam, Cleveland, OH

BBQ sauce is very easy to make in just a few minutes. Use organic ketchup as a base adding a small amount of fresh lemon juice or vinegar to taste, a squirt of mustard and a little honey for balance. You can add chiptole tabasco or other hot sauce for a spice. Make just enough in the saucepan for the amount of chicken you are serving, then add the rest of the ingredients.

Sandra, Merritt Island, FL