(as an occasional light meal)
4 slices Helga’s Lower Carb Soy & Toasted Sesame bread
2 tsp 97% fat-free mayonnaise
1 tsp wholegrain mustard
1 cup baby spinach leaves
70g chargrilled skinless chicken breast fillet, shredded (see Cook’s Tip)
1/2 small avocado, sliced
1 small red capsicum, cut into thin strips
2 slices reduced-fat cheese
Place two slices of bread on a clean board. Combine the mayonnaise and mustard in a small bowl. Spread over bread.
Top the bread with spinach leaves, chicken, avocado, capsicum and cheese.
Place the second pieces of bread on top of the filling. Cook in a sandwich press until bread is golden brown. Cut in half to serve.
For chicken, spray with cooking spray and season. Cook on chargrill preheated on medium for 3-4 minutes each side, or until cooked through. Set aside to cool.
PER SERVE 1710kJ, protein 30g, total fat 18g (sat. fat 6g), carbs 27g, fibre 8g, sodium 519mg • Carb exchanges 2 • GI estimate low
A source of fibre, omega-3 and protein, we used Helga’s Lower Carb Soy & Toasted Sesame bread in our sandwich. Available at your local supermarket.