RECIPES
Transform your favourite bread into a satisfying meal
Chicken Katsu Sando
This seriously comforting sandwich has crisp panko-coated chicken, crunchy cabbage and spicy sauce for the ultimate lunchtime indulgence.
Hands-on time 25min. Cooking time about 10min. Makes 4
• 5tbsp plain flour, seasoned
• 2 medium eggs, beaten
• 125g (4oz) panko breadcrumbs
• 2 skinless chicken breasts
• ⅓small white cabbage, cored and finely shredded
• Juice 1 lime
• Vegetable oil, to fry
• 1½tbsp Gochujang chilli paste
• 4tbsp BBQ sauce
• 8 slices white bread
1 Put the flour, eggs and breadcrumbs into 3 separate shallow bowls. Cut the chicken breasts in half horizontally, then coat each one in flour (tap off any excess), egg and breadcrumbs. Cover and chill them until ready to cook.
2 In a non-metallic bowl, toss the cabbage in lime juice and set aside.
3 Pour oil into a large, deep frying pan so it comes 2cm (3/4in) up the sides. Heat until a cube of bread sizzles gently. Fry the chicken for 7-8min (in batches if needed), turning occasionally, until golden and cooked through. Drain on kitchen paper and sprinkle with salt.
4 Meanwhile mix the Gochujang chilli paste and BBQ sauce. Spread the sauce over 4 slices of bread. Top each with chicken, cabbage and remaining bread. Halve and serve.
PER SERVING: 602cals, 30g protein, 17g fat (2g saturates), 80g carbs (9g total sugars), 5g fibre
Ultimate Fish Finger Sandwich
You can’t beat a fish finger sarnie, and this one is a winner.
Hands-on time 20min. Cooking time about 10min. Serves 4
• 125g (4oz) mayonnaise
• 2tbsp capers, rinsed and chopped
• 2 gherkins, finely chopped
• Pinch of sugar
• 4 lemon sole or seabass fillets, skin removed
• 40g (1½oz) plain flour
• 50g (2oz) fresh breadcrumbs
• Finely grated zest 1 lemon, plus wedges to serve
• 2 medium eggs, beaten
• 150ml (5fl oz) rapeseed or vegetable oil
• 12 slices thick white bread
• 50g (2oz) rocket, to serve
1 In a small bowl mix mayonnaise, capers, gherkins, sugar and some seasoning. Set aside.
2 Slice fish fillets in half lengthways, then halve each widthways to make a total of 16 goujons. Into three separate bowls put flour (seasoned), breadcrumbs mixed with lemon zest and finally the beaten egg. Dip fish first into flour (tap off excess),
