Vietnamese chicken sandwiches
CSIRO Total Wellbeing Diet
Lunch & Light Meals
4 peopleServes
4
4
| Prep | 10 min | |
| Cook | 10 min |
Known as bahn mi, this classic Frenchinfluenced Vietnamese sandwich is traditionally served in a small baguette with pork. Replace the chicken with pork or prawns if you like
- Chicken thigh fillet, lean, raw, 400 g
- Mayonnaise, reduced-fat, 2 tablespoon(s)
- Hoi sin sauce, 2 tablespoon(s)
- Spring onion, 2 cup(s) chopped, trimmed and finely sliced
- Iceberg lettuce, 4 leaf(s)
- Lebanese cucumber, unpeeled, 1 cucumber(s), thinly sliced lengthways
- Carrot, 1 small carrot(s), grated
- Wholemeal bread, 8 slice(s), or wholegrain
- Soy sauce, salt-reduced, 2 teaspoon(s)
- Red chilli, 1 chilli(s), to serve (optional)
Method
- Bring a medium-sized saucepan of water to simmering point. Add the chicken and simmer gently for 10 minutes, then remove the pan from the heat and leave the chicken to cool in the water for 15 minutes. Remove the chicken with a slotted spoon and, when cool enough to handle, shred into pieces.
- Combine the shredded chicken with the mayonnaise, hoisin sauce and spring onion and season with salt and pepper to taste.
- To assemble, divide the lettuce, cucumber, chicken mixture and carrot among four slices of bread. Drizzle some soy sauce over each, sprinkle over the chilli and coriander (if using), then top with the remaining slices of bread.
Nutrition facts per serve
Makes 4 serves
Note: If food units vary from the book, be guided by the following food units.
| Meat & Protein | 1 |
| Bread & Cereals | 2 |
| Vegetables | 1.5 |
| Fruit | 0 |
| Dairy | 0 |
| Healthy Fats & Oils | 0.5 |
| Indulgences | 0 |
| Calories | 367 |
| Protein | 28 g |
| Total fat | 9.6 g |
| - Saturated fat | 1.9 g |
| Total carbohydrates | 37.5 g |
| - Total sugars | 11.9 g |
| Fibre | 8.1 g |
| Sodium | 717 mg |