Chicken tikka toasties with vege bites
Time to make: 10 mins , plus 25 minutes for veges
(at time of publication)
Nutrition Info.(per serve)
1/2 cauliflower, broken into florets
2 medium parsnips, cut into slices
1 1/2 teaspoons ground coriandercilantroX
1 3/4 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
1/3 cup fresh coriandercilantroX, roughly chopped
8 slices rye or sourdough bread
1 cup spinach leaves
2 tablespoons mango or apricot relish, for dip
1/2 cup plain low-fat yoghurt
1 spring onion, finely chopped
Total fat 9g
Saturated fat 2g
Dietary fibre 12g
- 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.
Make it gluten free: Use gluten-free bread and check ground coriander, tikka or curry paste and relish are gluten free.
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