Banh Mi

This Healthy American Lunch Banh Mi features a delightful blend of grilled chicken, fresh vegetables, and a zesty sauce, all packed into a whole grain baguette. It's a nutritious twist on the traditional Vietnamese sandwich that is both satisfying and delicious.

Ingredients

• Whole grain baguette - 1
• Grilled chicken breast - 200 grams
• Cucumber - 1/2, thinly sliced
• Carrot - 1 medium, julienned
• Red bell pepper - 1/2, thinly sliced
• Fresh cilantro - 1/4 cup, chopped
• Jalapeño - 1, thinly sliced (optional)
• Low-fat mayonnaise - 2 tablespoons
• Soy sauce - 1 tablespoon
• Rice vinegar - 1 tablespoon
• Honey - 1 teaspoon
• Sesame oil - 1 teaspoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Preheat a grill or grill pan over medium-high heat.
2. Season the chicken breast with salt and pepper, then grill for about 6-7 minutes on each side, or until fully cooked. Let it rest for 5 minutes before slicing.
3. In a small bowl, mix the low-fat mayonnaise, soy sauce, rice vinegar, honey, and sesame oil to create the sauce.
4. Slice the whole grain baguette in half lengthwise and lightly toast it on the grill for 2-3 minutes.
5. Spread the sauce evenly on both halves of the toasted baguette.
6. Layer the sliced grilled chicken, cucumber, carrot, red bell pepper, jalapeño (if using), and cilantro on one half of the baguette.
7. Top with the other half of the baguette, press gently, and slice into two equal portions.
8. Serve immediately and enjoy your healthy Banh Mi!

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 40 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in protein from grilled chicken, which supports muscle health.
• Rich in fiber from whole grain bread and fresh vegetables, promoting digestive health.

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