PLT sandwich with honey-mustard dressing
Serves: 4
Time to make: 30 mins
Hands-on time: 10 mins
Total cost: $29.00 / $7.25 per serve
(at time of publication)
Ingredients
- oil spray
- 500g lean pork fillet
- 1 ½ cups green beans, halved lengthways
- 1 bunch asparagus, trimmed, cut in 6cm lengths
- ⅓ cup reduced-fat mayonnaise
- 2 teaspoons wholegrain mustard
- ¼ cup lemon juice
- 1 tablespoon liquid honey
- 1 small cos lettuce, leaves separated, torn
- 4 Roma tomatoes, sliced
- 2 small French bread sticks, halved, sliced open to insert filling
Instructions
1 Preheat oven to 180°C. Place a large frying pan over a high heat and spray with oil. Cook pork, turning, for 5 minutes or until browned all over. Transfer to a baking tray. Bake for 12-15 minutes or until cooked through. Set aside for 5 minutes to rest. Slice thickly.
2 Meanwhile, steam beans and asparagus for about 2 minutes or until tender-crisp. Refresh under cold water then drain.
3 To make honey-mustard dressing, combine mayonnaise, mustard, lemon juice and honey in a small bowl. Layer one-quarter of the lettuce, pork, tomatoes, beans and asparagus in each bread stick. Drizzle each sandwich with dressing to serve.
Variations
- Make it vegetarian: Replace pork with a vegetarian pattie.
- Make it gluten free: Check mayonnaise and mustard are gluten free. Use gluten-free bread.
Nutrition Info (per serve)
Kilojoules 1590kJ
Calories 380cal
Protein 31g
Total fat 16g
–Saturated fat 4g
Carbohydrates 30g
–Sugars 12g
Dietary fibre 4g
Sodium 500mg
Calcium 60mg
Iron 3mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Mark O'Meara
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
