SUPER SANDWICHES
DA N I S H O P E N - FAC E D RY E S A N D W I C H Serves 4 Takes 25 mins Cost per serve 71p High in vitamin B12; source of vitamin D ½ red onion, very thinly sliced 1 tbsp red wine vinegar 10g salted butter 8 slices rye bread 4 tbsp mayonnaise 2 medium cooked beetroot, thinly sliced 2 radishes, thinly sliced 4 hard-boiled eggs, peeled and quartered small handful fresh dill 16 pickled cornichons, diced
1 Combine the red onion and vinegar in a bowl. Leave to pickle for 20 mins. 2 Meanwhile, spread a thin layer of butter on one side of the bread slices, then divide the mayonnaise between them. Arrange the beetroot, radishes, hard-boiled eggs, pickled red onion and dill fronds on top of the bread. 3 To serve, sprinkle with the cornichons and season with sea salt and black pepper. Each serving contains Energy 1695kJ 406kcal
Fat
Saturates
20g 4g 20% 29% 19%
Sugars
Salt
7g 8%
1.5g 25%
of the reference intake. See page 146. Carbohydrate 38g Protein 13g Fibre 10g
JA PA N E S E - I N S P I RE D ONIGIRAZU (SUSHI SANDWICH) Makes 2 Takes 20 mins Cost per serve £3.06 High in protein; source of vitamin D; source of vitamin B12 350g sushi rice, cooked to pack instructions (125g uncooked weight) 4 sushi nori seaweed sheets 1 x 100g pack hot smoked salmon flakes 1 small avocado, stoned and thinly sliced 4 leaves Romaine lettuce soy sauce, for dipping (optional) For the pickled cucumber ½ cucumber, halved lengthways and very thinly sliced 1 garlic clove, crushed ¼-½ tsp chilli powder, to taste ½ tsp sugar 1½ tsp rice vinegar
1 To make the pickled cucumber, combine the ingredients in a bowl, cover and chill. Season the sushi rice with salt; keep warm.
2 To assemble, lay a nori sheet rough-side up on a piece of clingfilm. With wet fingers (to prevent sticking), position a quarter of the rice in an even diamond shape in the centre of the nori sheet. Position half the salmon, avocado, lettuce and a spoonful of the cucumber pickle on top of the rice in the same shape. Put a second quarter of rice on top of the filling and press down into a diamond as before. 3 To enclose the filling, wet your fingers and fold the corners of the nori sheet into the centre to create a square-shaped, sealed parcel with the filling inside. Gather the clingfilm around the parcel and gently press down to compact. Set aside for 5 mins while the nori sheet softens and sticks to the rice. Repeat steps 2-3 to make a second parcel. 4 To serve, slice through the centre of the nori with a wet, sharp knife, cutting through both the clingfilm and sandwich. Remove the clingfilm and serve immediately, with soy sauce alongside for dipping, if you like. Each sandwich contains Energy
1848kJ 440kcal 22%
Fat
Saturates
16g 4g 22% 18%
Sugars
Salt
4g 4%
1.3g 22%
of the reference intake. See page 146. Carbohydrate 53g Protein 23g Fibre 2g
P RO S C I U T T O, N E C TA RI N E A N D T H Y M E G RI L L E D C H E E S E Makes 4 Takes 15 mins Cost per serve £1.33 1 nectarine, halved and stoned flavourless oil (such as sunflower or groundnut), for greasing 25g salted butter, softened 8 thick slices sourdough bread or white bloomer 4 slices prosciutto 150g mature Cheddar, grated 120g Gruyère, grated 8 thyme sprigs, leaves picked
melted. Remove from the pan and keep warm. Repeat with the remaining sandwiches. Each sandwich contains Energy
1913kJ 458kcal 23%
Saturates
Sugars
Salt
5g 5%
2.2g 36%
of the reference intake. See page 146. Carbohydrate 31g Protein 23g Fibre 3g
KO RE A N B U L G O G I B E E F B AG U E T T E Makes 4 Takes 20 mins, plus marinating Cost per serve £2.50 High in protein; source of vitamin B12 1 x 450g pack beef sirloin steak, cut into very thin slices 1 large baguette 4 tbsp mayonnaise 2 spring onions, thinly sliced 1 red chilli, seeded and finely chopped 1 x 70g bag rocket For the marinade 2 tbsp soy sauce 4 tsp honey 4 tsp toasted sesame oil ¼ onion, roughly chopped 2cm piece ginger, peeled 4 garlic cloves ½ tsp freshly ground black pepper
1 Put all of the marinade ingredients into a food processor and blitz until smooth. Pour over the sliced beef, cover and chill in the fridge for at least 15 mins, or overnight. 2 Meanwhile, cut the baguette into 4 pieces. Cut each in half, spread a little mayonnaise on one side of the bread and set aside. 3 When ready to serve, heat a large pan over a high heat. When very hot, add the beef and fry for 4-5 mins, until cooked through and slightly charred and caramelised. Divide between the sandwiches, then sprinkle the spring onions, red chilli and rocket on top. Each sandwich contains Energy
1 Heat a griddle pan or heavy frying pan over a medium-low heat. Cut the nectarine into thin slices measuring about ½ cm thick. Brush with a little oil and griddle or fry, turning, for 2-3 mins, until charred but not burnt. Set aside. 2 Butter both sides of the bread. Lay the prosciutto on top of half the slices, followed by the nectarine slices, then divide the grated cheeses between them. Top with the thyme leaves and sandwich with the remaining slices of bread. Press down firmly to compact. 3 Arrange as many sandwiches as you can fit into your pan, and fry for 3-4 mins on each side, until crispy, golden and the cheese has
Fat
26g 15g 38% 74%
1835kJ 439kcal 22%
Fat
Saturates
20g 4g 29% 19%
Sugars
Salt
6g 7%
1.7g 29%
of the reference intake. See page 146. Carbohydrate 32g Protein 32g Fibre 2g
For more creative sandwich ideas, visit tesco.com/realfood
69
