PULLED CHICKEN BUN & FRIES

Serves 4 Ready in 1 hr 10 mins

2tbsp rice vinegar

1tbsp dark soy sauce

1tbsp Worcestershire sauce 1 level tbsp runny honey

2tbsp passata

1 garlic clove, crushed

½tsp celery salt

½tsp ground coriander

½tsp chilli powder

3 level tsp Schwartz Classic BBQ Seasoning

Salt and freshly ground black pepper

8 skinless and boneless chicken thighs, all visible fat removed

1 level tsp extra-light mayonnaise

2 tsp fat-free natural fromage frais

4 x 60g wholemeal rolls, halved and toasted if you like

Lettuce, shredded, to serve

2 tomatoes, sliced, to serve

1 red onion, sliced

Salad, to serve

For the fries

250g floury potatoes, peeled and cut into thin fries

Low-calorie cooking spray

Preheat the oven to 200°C/fan 180°C/gas 6.

First make the marinade. Put the rice vinegar, soy sauce, Worcestershire sauce, honey, passata, garlic, celery salt, ground coriander, chilli powder, 1 teaspoon of barbecue seasoning in a bowl and season and mix well.

Make a few cuts in each chicken thigh using a sharp knife and toss them in the marinade to coat evenly. Tip into a non-stick roasting tin and sprinkle over the remaining barbecue seasoning. Cook in the oven for 2530 minutes, or until cooked through, basting with the juices occasionally.

Meanwhile, cook the fries in a saucepan of lightly salted boiling water for 1-2 minutes then drain and spread out on a baking tray lined with baking parchment. Spray with low-calorie cooking spray and cook in the oven for 12-15 minutes, or until lightly golden. Season with salt.

Shred the chicken with two forks and reheat thoroughly in the microwave on high for 1½ minutes. Mix the mayonnaise and fromage frais together, season to taste and spread on to the roll. Fill the roll with the lettuce, tomato, onion and shredded chicken. Skewer with a cocktail stick if necessary and serve with the fries and extra salad.