Healthy Chicken Banh Minis Recipe
Ingredients
- 2 tbs sugar
- 1 pinch salt
- 100 mL rice wine vinegar
- 3 carrots
- 2 spring onions (including green tops), thinly sliced
- 1 continental or 2 large Lebanese cucumber
- 12 multigrain 'oven bake at home' dinner rolls
- 1/4 cup low-fat mayonnaise
- 1/4 cup reduced-fat plain yoghurt
- 1 tbs Sriracha or other chilli sauce
- 400 g cooked chicken, shredded
- 1/2 bunch coriander stalks and leaves
- pepper, to taste
- 2 red chillies, optional
Method
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Place sugar, salt and vinegar in a medium size bowl and stir to dissolve sugar.
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Cut carrots into matchsticks, use a julienne peeler to make long strands, or use a normal peeler to make ribbons.
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Add carrot and spring onions to the vinegar mix, “scrunch” and set aside to pickle while you prepare the rest of the ingredients.
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To make cucumber “ribbons”, cut cucumber in half lengthways and use a spoon to scoop out the seeds. Then use a vegetable peeler to make ribbons out of the flesh. Alternatively, thinly slice cucumber on the diagonal.
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To make the sauce, mix together mayonnaise, yoghurt and chilli sauce. Adjust chilli to taste.
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Bake rolls according to packet instructions. Tip: wet the rolls under the tap before baking to make them extra crusty.
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To assemble, cut open rolls and pull out some of the middle bread to fit more fillings. (this can be used to make breadcrumbs for later). Spread with sauce and fill with chicken, pickled vegetables, cucumber, coriander, pepper and chilli.
- Use grainy or wholemeal baguettes, sliced into 10-15 cm “rolls”
- Use daikon in the pickled veg mixture
- Include Vietnamese mint, snow peas, red capsicum strips, bean shoots, shredded lettuce, shredded cabbage or pre-prepared Asian coleslaw mix
- For a vegetarian alternative, swap chicken for cooked mushrooms, thinly sliced chilli flavoured tofu or boiled egg.
- Rice wine vinegar can be substituted with white wine vinegar, apple cider vinegar or similar.
- To make lean and tender poached chicken for this recipe, take 500 g of chicken breast. Place chicken breast and just enough water to cover it in a small pan and bring to the boil. Put the lid on and simmer gently for 2 minutes, then turn off the heat. Let the chicken keep cooking in the hot water for 15 minutes or until cooked through.
Healthy tip!
Choose plain water or soda water in place of a sugary drink.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 820 kJ | 574 kJ |
| 196 Cal | 137 Cal | |
| Protein | 14.1 g | 9.9 g |
| Fat, total | 3.7 g | 2.6 g |
| — saturated | 1.2 g | 0.8 g |
| Carbohydrate | 24.5 g | 17.2 g |
| — sugars | 6 g | 4.2 g |
| Sodium | 358 mg | 250 mg |
| Fibre | 3.1 g | 2.2 g |
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