Pulled BBQ Chicken Sandwiches

  • Preparation Time20 mins
  • Cooking Time31 mins
  • Serves6
  • DifficultyEasy
1 tbsp canola oil
1 large onion, chopped
3 cloves garlic, minced
1 (400g) tin low-sodium tomato sauce
50g tomato paste
110ml water
75ml apple cider vinegar
5 tbsp molasses
1/4 tsp ground black pepper
1/2 tsp liquid smoke
1 whole rotisserie chicken, skin removed, meat shredded into thin strips (about 900g)
6 whole-wheat hamburger rolls
6 large green lettuce leaves
1) Heat the oil in a large frying pan over a medium heat. Add the onion and cook until soft and translucent, about five minutes. Add the garlic and cook for one minute more.

2) Add the tomato sauce, tomato puree, water, vinegar, molasses, pepper and liquid smoke and bring to the boil. Reduce the heat to medium-low and simmer for 15 minutes. Add the chopped chicken, return to a simmer, and cook an additional ten minutes.

3) Split the rolls. Place a lettuce leaf on each roll, then pile on about 150g of the chicken mixture. Serve immediately.

Calories 440; Total Fat 12 g; (Sat Fat 2.5 g, Mono Fat 5 g, Poly Fat 3.5 g) ; Protein 36 g; Carb 47 g; Fibre 5 g; Cholesterol 95 mg; Sodium 400 mg
Excellent source of: Protein, Fibre, Niacin, Vitamin B6, Vitamin C, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc
Good source of: Vitamin A, Thiamin, Riboflavin, Vitamin K, Pantothenic Acid, Calcium

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