Cajun-Chicken Sub
Never order a chicken sub again! Our version is extra spicy and crunchy as well as healthy.
2 1/2 tsp salt-free Cajun seasoning, divided
1 large egg
340g chicken tenderloins
1/4 cup low-fat mayonnaise
4 wholemeal sub rolls, split; centres removed
1/2 cup store-bought coleslaw mix
1/2 cup coriander sprigs
Ingredients
1 cup fresh wholemeal breadcrumbs, toasted2 1/2 tsp salt-free Cajun seasoning, divided
1 large egg
340g chicken tenderloins
1/4 cup low-fat mayonnaise
4 wholemeal sub rolls, split; centres removed
1/2 cup store-bought coleslaw mix
1/2 cup coriander sprigs
Method
1. Preheat oven to 230°C. Line a baking tray with a piece of foil.
2. Combine breadcrumbs and 1 tsp of the Cajun seasoning in a bowl. Beat egg in a separate bowl.
3. Dip chicken tenderloins into egg, then into breadcrumb mixture. Put
chicken on prepared tray; bake until golden and cooked, 15 minutes.
4. Stir together remaining Cajun seasoning and mayonnaise. Spread mixture onto rolls; fill with chicken. Top with coleslaw and coriander.
Notes
NUTRITIONAL INFO PER SERVING
1,650 kJ (394 cal), 26g protein, 37g carbs, 6g fibre, 16g fat (3g sat fat), 689mg sodium
- Author:
- Photographer:
- Kana Okada
