Maple BBQ Shredded Chicken Sandwich with Braised Cabbage

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Skill Level
Preparation Time 20 minutes Total Time 200 minutes
Servings 4 Cost Per Serving $2.04
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6Chicken Thighs
1 cupBBQ Sauce (use your favorite or from scratch)
1/2 cupStock or Water
1/2Red Cabbage Head, quartered
1Medium Onion. quartered
2Medium Apples, cored and sliced
1/4 cupCider Vinegar
1 tbspOlive Oil
1/2 tspSea Salt and Freshly Ground Black Pepper
Maple BBQ Sauce
2 clovesGarlic, minced
1/2 cupMaple Syrup
1/2 cupStrong Coffee
1/2 cupCider Vinegar
1/4 cupTomato Paste
1 tbspWorcestershire Sauce
1 tbspSriracha Sauce (more or less depending on how spicy you like it)
1/2 tspSea Salt and Freshly Ground Black Pepper


  1. For the BBQ sauce, add all ingredients to a pot and simmer for about 30 minutes.
  2. Preheat the oven to 325 F..
  3. Add your chicken thighs to a baking dish and cover with BBQ sauce and water.
  4. Add your cabbage and onion to a baking dish, add cider vinegar and a half a cup of water. Season with salt and pepper and olive oil.
  5. Cover both dishes and bake for about 2 hours.
  6. Shred the chicken with a fork.
  7. Roughly chop up the cabbage and onion, mix in some apple slices.
  8. Serve them together on a whole wheat bun with some extra BBQ sauce.


  • Cabbage may be a secret weapon in helping prevent prostate cancer. In one study, men who ate 3 or more servings (1 cup raw or ½ cup cooked) of cruciferous vegetables such as cabbage, broccoli, Brussels sprouts and kale a week had a 41% lower risk of prostate cancer compared to men who ate less than 1 serving of these vegetables a week. Red cabbage is rich in anthocyanins which help to lower inflammation, reducing the risk of chronic diseases such as heart disease and cancer.
  • When choosing bread, go for whole grains. Whole grains are rich in zinc, a mineral that plays a role in regulating mood. Depression is one of the symptoms of zinc deficiency.
  • Poultry and whole grains contain selenium, a mineral that helps boost the immune system. Choosing foods that are rich in selenium may be beneficial for preventing and fighting prostate cancer, but taking selenium supplements isn't recommended.
  • Lycopene is an antioxidant found in tomatoes that increased when tomatoes are cooked and processes to make tomato sauce or paste. Lycopene may help boost the immune system and reduce "lousy" LDL cholesterol levels. Eating lycopene-rich foods may lower prostate cancer risk