This recipe for bbq “pulled” carrot sandwich gives a wonderfully tasty, healthy twist to a classic barbecue sandwich but without the carcinogens. Our food testers weren’t just pleasantly surprised, they absolutely loved them! They couldn’t get enough of them! Using sautéed carrots as the main ingredient gives the sandwich a sweet taste and is also a great source of vitamin A, potassium, and fiber, but most importantly, prepared this way, they are completely and unexpectedly delicious! Try them at your next cook-out!
1. Heat a sauté pan over medium heat and add 1 tablespoon of olive oil. Place the carrots in the pan and sauté for about 5 minutes. Add the barbecue sauce to the carrots and stir to combine. Allow the carrots to cook for about 15 minutes, until tender. Add a few tablespoons of water if the pan looks dry.
2. Meanwhile, in a medium sized bowl, whisk together the remaining olive oil, apple cider vinegar, lemon juice, parsley, salt, and pepper. Add the cabbage to the bowl and toss with the dressing. Let the cabbage marinate until ready to serve.
3. Assemble the sandwich by placing a portion of the barbecue carrots on the bottom of each bun and topping with cabbage slaw.
Xianfeng Luo, Drexel Food Lab
Ann's Tips and Tricks
if you are on a neutropenic diet, blanch the shredded cabbage before mixing it with the dressing or just chow down on the pulled carrots on their own.