Portuguese chicken open sandwich
CSIRO Total Wellbeing Diet
Lunch
1 peopleServes
1
1
- Mayonnaise, reduced-fat, 1.5 tablespoon(s) (30g)
- Portuguese spice mix, 1 teaspoon(s) (2g)
- Chicken breast, lean, baked, 100 g, shredded (100g)
- Mixed grain bread, 2 slice(s) (80g)
- Rocket, any type, 1 cup(s) (16g)
- Tomato, 0.5 medium, slice (75g)
- Beetroot, peeled, boiled, 0.5 beetroot(s), grated or thinly sliced (68g)
- Lebanese cucumber, unpeeled, 0.5 cucumber(s), sliced (87g)
- Pepper, any type, ground, 1 teaspoon(s) (2g)
- Lime, 0.5 lime(s), to serve, optional (25g)
Method
Combine the mayonnaise and spice in a bowl. Add chicken and stir to combine.
Top the two slices of bread evenly with rocket, tomato, beetroot, cucumber, and chicken mixture. Season and serve with a squeeze of fresh lime.
TIP: The Portuguese spice blend is a premixed spice available in the spice section of the supermarket. It's delicious sprinkled over chicken, fish, pork or tofu before cooking or added to your salad dressing.
For cooler days, toast sandwich in a sandwich press for a warm lunch option. If preferred, add salad vegetables after toasting.
Note: If food units vary from the book, be guided by the following food units.
| Meat & Protein | 1 |
| Bread & Cereals | 2 |
| Vegetables | 1.6 |
| Fruit | 0 |
| Dairy | 0 |
| Healthy Fats & Oils | 1 |
| Indulgences | 0 |
| Kilojoules | 2136 |
| Protein | 41.6 g |
| Total fat | 13.5 g |
| - Saturated fat | 1.7 g |
| Total carbohydrates | 51.9 g |
| - Total sugars | 19 g |
| Fibre | 10.8 g |
| Sodium | 773 mg |