Sweet roasted chicken bap
Few snacks can be more universally popular than sandwiches. The possibilities for healthy fillings are endless, although fat and calories can climb when dressings are added. Try this sweet and spicy combination of lean chicken roasted with a honey and mustard dressing, juicy mango slices and crisp lettuce leaves.
Ingredients
Serves: 4
- 6 tbsp wholegrain mustard
- 4 tsp clear honey
- 4 skinless boneless chicken thighs, about 85 g (3 oz) each
- 4 large baps, plain or wholemeal
- 8 small Cos lettuce leaves
- 2 small ripe mangoes, sliced
- 2 spring onions, thinly sliced (optional)
- salt and pepper
Method
Prep:10min ›
Cook:15min ›
Ready in:25min
- Preheat the oven to 180°C (350°F, gas mark 4). Mix the mustard and honey together and season to taste.
- Enlarge the hollow left by the bone in each chicken thigh, cutting to open them out. Press to flatten them a little. Place the thighs, smooth side up, in a lightly oiled ovenproof dish or small roasting tin. Set aside about 2 tbsp of the honey and mustard mixture, and spread the remainder over the top of the chicken thighs. Roast for 12–15 minutes or until the juices run clear when a thigh is pierced with a knife.
- Meanwhile, split open the baps and toast them. Place a lettuce leaf on the bottom half of each bap, top with the mango slices and sprinkle with the spring onions, if using. Spread the reserved honey and mustard mixture over the underside of the top halves.
- Put the roasted chicken thighs on top of the mango and spring onions, then top with the remaining lettuce. Put the tops of the baps on and press the sandwiches gently together. Serve immediately.
Some more ideas
You can roast the chicken in advance and serve it chilled, rather than hot. * To make an open-face sandwich, place the lettuce, mango slices and chicken thighs on toasted thick slices of country-style bread. * Use turkey breast fillets instead of chicken thighs. Because they are a denser meat they cook more quickly – roast for 10–12 minutes. * Ring the changes with the fruit you use – try slices of fresh pineapple, peach or kiwi. If you use canned fruits, select ones canned in fruit juice rather than syrup, to keep the calorie count low. * Wholegrain mustard adds texture to the sandwich, but if you prefer you can substitute a smooth German-style mustard.
Plus points
Wholegrain mustard, which includes oil, has 10.2 g fat and 140 kcal per 100 g (3 1/2 oz), but this is significantly less than mayonnaise, which contains a whopping 75.6 g fat and 691 kcal for the same amount.
Each serving provides
A, B6, B12, niacin, copper, iron, selenium, zinc * B1, B2, E, folate, calcium, potassium
