Annette Sym Recipe Podcast - 2TM
Click on the link below to listen to Annette describing how to make her delicious
Roast Beef with Chutney Sandwich and
Teriyaki Chicken Sandwich recipes with Wayne Kramer on Tamworth's 2TM.
2TM Podcast - Sandwiches (2642 KB)
Both recipes are provided below:
ROAST BEEF WITH CHUTNEY SANDWICH
Symply Too Good To Be True BOOK 5
SERVES: 2
cooking spray
½ cup onion sliced
½ cup mushrooms sliced
¼ cup fruit chutney (in jar)
4 slices 9 grain bread or white low GI bread
60g sliced deli roast beef
In a small non-stick frypan that has been generously coated with cooking spray, sauté onion and mushrooms until cooked. Add chutney and combine well. Spread mixture over 2 slices of bread then top with beef. Place remaining bread slices on top.
Not suitable to be frozen.
Nutritional Information
Per Serve
|
|
9 Grain Bread
|
White Low GI Bread
|
| Fat |
Total
|
4.4g |
2.8g |
| |
Saturated |
0.8g |
0.8g |
| Fibre |
|
4.1g |
3.8g |
| Protein |
|
15.8g |
12.9g |
| Carbs |
|
32.2g |
46.2g |
| Sugar |
|
14.0g |
15.4g |
| Sodium |
|
551mg |
628mg |
| Kilojoules |
|
1130 (cals 269)
|
1130 (cals 269)
|
GI Rating
|
|
Low |
Low |
TERIYAKI CHICKEN SANDWICH
Symply Too Good To Be True BOOK 5
SERVES: 2
cooking spray
150g raw skinless chicken breast
½ teaspoon crushed garlic (in jar)
½ teaspoon crushed ginger (in jar)
½ cup onion finely diced
⅓ cup capsicum sliced
2 tablespoons Teriyaki marinade (in bottle)
4 slices 9 grain bread or white low GI bread
In a small non-stick frypan that has been generously coated with cooking spray, fry chicken until cooked. Remove from pan. Coat pan again with cooking spray and sauté garlic, ginger, onion and capsicum until cooked. Add Teriyaki marinade and combine with vegetables. Slice chicken then place into pan combining with vegetables and sauce. Spread mixture over 2 slices of bread then place remaining bread slices on top.
Not suitable to be frozen.
Nutritional Information
Per Serve
|
|
9 Grain Bread
|
White Low GI Bread
|
| Fat |
Total
|
5.7g |
4.0g |
| |
Saturated |
1.0g |
1.0g |
| Fibre |
|
3.9g |
3.6g |
| Protein |
|
27.2g |
24.3g |
| Carbs |
|
27.2g |
41.1g |
| Sugar |
|
3.0g |
4.4g |
| Sodium |
|
596mg |
674mg |
| Kilojoules |
|
1280 (cals 305)
|
1281 (cals 305)
|
GI Rating
|
|
Low |
Low
|
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