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How to create a balanced sandwich in four easy steps!

It’s that time of year again when the kids are headed back to school, you’re off to work and it’s easy to feel overwhelmed with the thought of so many lunches to prepare. We’ve got your back this new school year – creating a nutritionally balanced lunchbox doesn’t have to be so stressful. Take a … Continue reading

Roasted Chicken, Capsicum & Pesto Sandwich

Serves: 1 Preparation time:  5 minutes Ingredients Leftover roast chicken White Bean Dip Roasted capsicum – leftovers or from a jar Basil pesto Rocket 2 slices whole grain or wholemeal bread Method Spread White Bean Dip on one piece of the bread. Layer roast capsicum, roast chicken slices, basil pesto and rocket on top as desired. … Continue reading

Smashed Chickpea Sandwich

Serves: 1 Preparation time:  5 minutes Ingredients Smashed chickpeas 1 tin chickpeas, drained thoroughly 2 tbsp yoghurt 2 tsp chopped dill 1 tbsp olive oil 1 tbsp vinegar 2 tbsp capers 2 slices whole grain or wholemeal bread Additional fillings Cottage cheese Sliced cucumber Sliced radishes Pickles Snow pea sprouts Method To make the chickpea smash, … Continue reading

Poached Chicken, Mango & Coriander Open Sandwich

Serves: 1 Preparation time: 5 minutes Ingredients 2 slices Bürgen® Wholemeal & Seeds bread ½ cup (120g) poached chicken breast meat, shredded Ground white pepper 2 tsps reduced fat mayonnaise ¼ cup finely chopped mango ¼ cup fresh coriander leaves 2 tsps finely chopped red onion ½ tsp lime juice A pinch red chilli powder (optional) 1 … Continue reading

Roast Lamb Toastie with Crushed Minty Peas

Serves: 1 Preparation Time: 10 minutes Ingredients: 1 cup water ½ cup (65g) frozen peas 1 tbs finely chopped fresh mint 1 tbs finely grated parmesan cheese Freshly ground black pepper 2 slices Bürgen® Pumpkin Seeds bread, toasted 50g finely sliced roast lamb 1 cup fresh watercress sprigs, to serve Method: Bring a cup of water to … Continue reading

Lamb, Pumpkin & Minted Yoghurt Sandwich

Serves: 1 Preparation time: 5 minutes Ingredients 2 slices Bürgen® Wholemeal & Seeds bread 1/2 cup of roasted pumpkin cubes 1 tbsp reduced fat greek yoghurt 1 tsp lemon zest 1/4 red onion, sliced finely 50g lean lamb slices (use left over roast lamb) Baby spinach leaves Finely chopped fresh mint Method Combine yoghurt, lemon zest, and … Continue reading

Hummus & Turkey Roll

Serves: 1 Preparation time:  5 minutes Ingredients: 1 whole grain roll 2 tbsp. hummus 50g lean turkey breast 1/2 truss tomato, thinly sliced 1/2 medium cucumber, thinly sliced Method: Cut whole grain roll in half. Assemble turkey breast, tomato and cucumber on one half of the roll. Spread hummus on the other half of the roll. … Continue reading

Loaded Salad Sandwich

Serves: 1 Preparation time:  10 minutes Ingredients: 2 slices of wholegrain bread ½ medium carrot, grated ½ medium tomato, sliced 1 thin slice of cheese ¼ avocado 1 tablespoon hummus Small handful of spinach 50 – 80g cooked chicken breast (pre-prepared) Method: Spread hummus on one slice of bread and “smash” the avocado with a fork … Continue reading

Smoked Trout & Capers on Whole Grain

Serves: 1 Preparation time:  5 minutes Ingredients: 2 x slices Bakers Delight Hi-Protein Whole Grain Bread Cream cheese Capers Smoked Trout Sliced cucumber Shredded lettuce Method: Spread bread with cream cheese. Scatter over capers and press down to keep in place. Layer with smoked trout, cucumber and lettuce. Recipe and image kindly provided by Bakers Delight. For … Continue reading

Posh Salmon & Cream Cheese Sandwiches

Serves: 1 Preparation time:  5 minutes Ingredients: 2 x slices wholemeal rye bread 2 x tbsps spreadable cream cheese Smoked salmon or canned salmon in brine Thinly Sliced cucumber 1 x tbsp capers Handful of rocket Lemon to taste Chopped parsley or dill to garnish Method: Divide cream cheese between both slices of bread. Place capers on … Continue reading

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Stay up to date with the latest in nutrition, plus tips, recipes and a whole lot more.

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By submitting this form, you are consenting to receive marketing emails from: Grains & Legumes Nutrition Council, 1 Rivett Road, North Ryde, 2113, https://www.glnc.org.au. You can revoke your consent to receive emails at any time by using the SafeUnsubscribe® link, found at the bottom of every email. Emails are serviced by Constant Contact