Diabetic Living

CURRIED CHICKEN AND MANGO SANDWICH

-

PREP TIME: 15 MINS

SERVES 2 (AS A LIGHT MEAL)

2 Tbsp fat-free Greek-style natural yoghurt

1 Tbsp mild curry powder 4 dried apricots, chopped

Small bunch coriander, leaves picked, chopped

Juice 1 lime

1 small red chilli, deseeded, finely chopped (optional)

70g skinless cooked chicken, chopped (see Cook’s Tips) ½ small avocado

4 slices sourdough or rye bread ½ mango, flesh removed, sliced 1 little gem lettuce

1 Mix yoghurt, curry powder, apricot, coriander, half the lime juice and chilli, if using. Add chicken and toss to coat. Cover and put in fridge until ready to use.

2 Halve then slice avocado and place in a shallow dish with remaining lime juice. Toss to coat. 3 Spread chicken mixture evenly over 2 slices of bread. Top with mango slices, avocado and a couple of lettuce leaves. Top with another slice of bread. Serve.

COOK’S TIPS

• To cook the chicken ahead, spray with a little cooking spray and cook on a chargrill preheated on medium for 3-4 minutes each side, or until cooked through. Cool.

• To make ahead, wrap chicken sandwich tightly in plastic wrap or greaseproo­f paper.

Keep wrapped in the fridge until serving.

NUTRITION INFO

PER SERVE 1450kJ, protein 20g, total fat 8g (sat. fat 2g), carbs 43g, fibre 8g, sodium 334mg • Carb exchanges 3• GI estimate low

 ??  ??

Newspapers in English

Newspapers from Australia