Chicken tikka toasties with vege bites

The ultimate comfort meal - tikka in a toastie! You can make it gluten-free too.

Serves: 4

Time to make: 10 mins , plus 25 minutes for veges

Ingredients

½ cauliflower, broken into florets
2 medium parsnips, cut into slices
1 ½ teaspoons ground coriandercilantroX
spray oil
1 ¾ cups cooked chicken, diced
2 teaspoons tikka or mild curry paste
1 cup plain low-fat yoghurt
2 teaspoons apricot chutney/relish
squeeze of lemon juice
1 small red onion, very thinly sliced
⅓ cup fresh coriandercilantroX, roughly chopped
8 slices rye or sourdough bread
1 cup spinach leaves
2 tablespoons mango or apricot relish, for dip
½ cup plain low-fat yoghurt
1 spring onion, finely chopped

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

Stay Awake

Preheat oven to 190ºC. In a bowl, toss cauliflower and parsnips in ground coriander. Transfer to a baking tray and spray with oil. Cook in the oven for 25 minutes or until tinged lightly golden.
Heat a toasted sandwich maker or grill pan. In a bowl, combine chicken with paste, 1/2 cup of the yoghurt, chutney and lemon juice. Stir in onion and fresh coriander. Place a layer of spinach on a bread slice, top with chicken and coriander mix and another slice of bread. Spray with oil. Repeat with remaining filling and bread. Toast sandwiches until golden.
In a small bowl, combine remaining yoghurt, relish and spring onion ingredients. Serve toasties with vege bites and dip.

Variations

Make it gluten free: Use gluten-free bread and check ground coriander, tikka or curry paste and relish are gluten free.

HFG tip

This filling can be made ahead and kept chilled in the fridge. The flavour will intensify the longer it is chilled.

Nutrition Info (per serve)

Calories 467 cal

Kilojoules 1950 kJ

Protein 33 g

Total fat 9 g

Saturated fat 2 g

Carbohydrates 55 g

Sugar 18 g

Dietary fibre 12 g

Sodium 730 mg

Calcium 300 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.