Skinny-BBQ-Chicken-Cups1024x682

These mini BBQ chicken cups were born from my husband’s love of a BBQ chicken pizza from a local pizza parlor where he worked in college. They are always a hit and disappear quickly when I bring them to parties. (Especially when people find out about their “healthiness”!) If you have it on hand or want to splurge, using smoked cheddar  instead of the shredded sharp cheddar amps up the flavor profile.

I measure my chicken out in a 2-cup measuring cup so that I can just use it as my mixing bowl too. Less dishes = more time! Mix about 2 tablespoons of your favorite BBQ sauce in with the shredded chicken. Add more or less sauce (some sauces are runnier/thicker) until the chicken is coated well with the sauce.

Add 1/2 cup of black beans to the BBQ chicken mixture. (Be sure to drain/rinse your beans if you are using canned!)

Place phyllo dough shells on a baking sheet and add 1 tsp. of shredded cheese in the bottom of each cup. (Or 1/2 cube if you are using a block of smoked cheddar.)

Divide your BBQ chicken and bean mixture evenly among the shells

Bake at 375°F for 20 minutes until heated through. Top with 1/2 tsp. of fat free sour cream, and fresh cilantro for garnish.

Skinny BBQ Chicken Cups

Prep time: 10-12 minutes

Cook time: 20 minutes

Yield: 15 servings

Serving size: 1 cup

Ingredients

  • 1 package (15) baked mini phyllo dough shells
  • 5 Tbsp reduced-fat, shredded cheddar cheese
  • ¾ cup cooked chicken, shredded
  • 2 Tbsp reduced-sugar BBQ sauce
  • ½ cup black beans, rinsed + drained
  • 3 Tbsp reduced-fat sour cream
  • fresh cilantro as garnish

Instructions

  1. Preheat oven to 375 degrees. Lightly coat a baking sheet with nonstick cooking spray and set aside.
  2. Mix 2 Tbsp BBQ sauce with shredded chicken -- make sure chicken is well-coated with the sauce.
  3. Add ½ cup of black beans to the BBQ chicken mixture.
  4. Place phyllo dough shells on a baking sheet and add 1 tsp of shredded cheese in the bottom of each cup.
  5. Divide your BBQ chicken and bean mixture evenly among the shells.
  6. Bake for 20 minutes until heated through.
  7. Top with ½ tsp of sour cream and fresh cilantro for garnish.

Nutrition Information

Per Serving: (1 cup)

Calories: 43

Fat: 2g

Carbohydrates: 4g

Fiber: 0g

Net Carbs: 4g

Protein: 3g

Sugars: 0g

Sodium: 106mg

Vitamin A: 1%

Vitamin C: 0%

Calcium: 3%

Iron: 2%

WWP+: 1 points

http://www.skinnymom.com/2012/05/15/skinny-bbq-chicken-cups/