Mexican Pulled Chicken

Ingredients

• 1sweet red pepper, stemmed, seeded and cut into large rings
• 1 largeonion, trimmed and cut into large rings
• 907 g (2 pounds)boneless, skinless chicken breast halves, trimmed
• 907 g (2 pounds)boneless, skinless chicken thighs, trimmed
• 60 ml (4 tablespoons)cider vinegar
• 2 × 411 g (2 × 14.5-ounce) cansdiced tomatoes
• 60 ml (4 tablespoons)tomato paste
• 60 ml (4 tablespoons)agave nectar
• 30 ml (2 tablespoons)wholegrain mustard
• 10 ml (2 teaspoons)onion powder
• 5 ml (1 teaspoon)cumin
• 5 ml (1 teaspoon)chilli powder
• 5 ml (1 teaspoon)garlic powder
• 5 ml (1 teaspoon)Tabasco sauce
• 15 ml (1 tablespoon)dried oregano leaves
• 15 ml (1 tablespoon)coriander
• 30 ml (2 tablespoons)Rocket Fuel or your favourite hot sauce

Instructions

1. 1

   Heat the oven

   Preheat the oven to 135°C (275°F).

2. 2

   Layer the vegetables

   Coat a baking pan or glass baking dish with non-stick cooking spray, then arrange the pepper and onion rings across the bottom.

3. 3

   Add the chicken

   Arrange the chicken over the onion and pepper.

4. 4

   Heat the sauce

   Put all the remaining ingredients in a medium saucepan and bring them to the boil, stirring to combine. Take the pan off the heat.

5. 5

   Cover with sauce

   Pour the tomato mixture over the chicken. Cover first with parchment paper, then with foil; the parchment helps keep the tomato acids from reacting with the foil.

6. 6

   Bake the chicken

   Bake for 3 hours.

7. 7

   Uncover the dish

   Take the dish out of the oven and remove the parchment paper and foil.

8. 8

   Shred the chicken

   Transfer the chicken to a chopping board and pull it apart with two forks.

9. 9

   Strain the liquid

   Pour the remaining mixture from the baking dish into a strainer to remove most of the liquid, then return the strained mixture to the dish.

10. 10

    Mix and serve

    Return the shredded chicken to the baking dish and stir it together with the tomato mixture.

What is Mexican pulled chicken?

Pulled chicken is chicken cooked until tender enough to separate into strands, then mixed with its cooking sauce. Shredded chicken is common in many Mexican and Mexican-inspired meals, though this tomato-based version is best described as Mexican-inspired rather than a single traditional preparation.

Using both breast and thigh meat gives the dish a mix of leaner and richer pieces. Slow cooking them with tomatoes, vinegar, spices and hot sauce makes a saucy filling that can be used in several meals.

Nutrition and macros by portion

The nutrition label shows one serving as written: 272 calories, 35g protein, 20g carbs, 5g fat.

The chicken supplies most of the protein, while the tomatoes, agave nectar and vegetables contribute carbohydrates; the agave is also a source of added sugar. The chicken and cooking ingredients provide the fat, with no separate cooking oil listed beyond non-stick spray. Pair a serving with vegetables and a measured portion of rice or tortillas to make a balanced plate.

Why use two cuts of chicken?

Breast and thighs: The recipe combines both cuts, which cook together in the covered dish. Trimming them before cooking helps keep the finished mixture free of excess pieces of fat or connective tissue.

Even layering: Set the chicken over the pepper and onion rings rather than mixing everything together at the outset. This follows the recipe's arrangement and keeps the vegetables beneath the meat as it cooks.

Building the tomato sauce

Tomatoes and paste: The canned tomatoes provide the sauce's bulk, while tomato paste adds a concentrated tomato element. Vinegar and agave nectar bring contrasting sharp and sweet notes.

Seasonings: Cumin, chilli powder, garlic powder, onion powder, oregano and coriander season the mixture, with mustard and hot sauce adding extra savoury and spicy character. Stir the sauce ingredients together as they come to the boil so they are well combined before pouring them over the chicken.

Keeping the dish covered

Parchment first: Lay parchment between the tomato mixture and the foil. The recipe uses it as a barrier between the acidic sauce and the foil.

Seal the top: Cover the dish with foil over the parchment before baking. Keeping the dish covered for the three-hour cooking time helps the chicken cook in the sauce rather than leaving it exposed.

How to tell when it is ready

Shredding cue: After baking, the chicken should pull apart with two forks, as the method directs. If it still resists shredding, return it to the covered dish and continue cooking until tender.

Sauce texture: Strain out most of the liquid before mixing the chicken back into the tomato mixture. This leaves the finished chicken coated without all the thinner cooking liquid.

Serving ideas

Tacos and wraps: Spoon the saucy chicken into tortillas or wraps and add crunchy vegetables for contrast. Keep toppings separate until serving so they retain their texture.

Rice bowls: Serve it with rice and vegetables for a more substantial plate. It also works as a filling for other meals where a seasoned, shredded chicken mixture is useful.

Recipe notes & tips

• Use a baking dish large enough to hold the chicken in a single layer over the vegetables.
• Stir the sauce ingredients thoroughly as they heat so the tomato paste and seasonings combine.
• Keep the parchment beneath the foil to separate the foil from the tomato sauce.
• Use two forks to pull the chicken into strands while it is still warm.
• Strain off most, rather than necessarily all, of the cooking liquid before mixing the chicken back in.

Variations

• Adjust the heat: Use less hot sauce for a milder batch or more to taste for extra kick.
• Use a different hot sauce: Swap Rocket Fuel for your favourite hot sauce as the recipe allows.
• Serve in tacos: Spoon the chicken into tortillas and add fresh toppings at the table.
• Make rice bowls: Pair the chicken with rice and vegetables for a filling meal.
• Add a crunchy contrast: Top servings with crisp vegetables just before eating.

Common mistakes to avoid

• Skipping the parchment: Put parchment under the foil so the acidic tomato mixture does not touch the foil.
• Leaving out the foil: Cover the dish during baking as directed to keep the chicken cooking in the sauce.
• Shredding too early: Bake for the full 3 hours before testing whether the chicken pulls apart easily.
• Keeping all the liquid: Strain out most of it before returning the chicken to the tomato mixture.
• Mixing in the chicken before shredding: Transfer it to a board first and pull it apart with two forks.

How to store

Refrigerate leftovers in a covered container within 2 hours and use within 3–4 days. Reheat until piping hot, adding a little of the reserved cooking liquid if the chicken seems dry. Freeze in portions for up to 3 months and defrost in the fridge before reheating.

Frequently asked questions