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.
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.
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.
A, B6, B12, niacin, copper, iron, selenium, zinc * B1, B2, E, folate, calcium, potassium