Crispy Lettuce Chicken Breast Unwich (Breadless Sandwich)
Light and Healthy! Make a Diet Unwich Using Lettuce Instead of Bread
Introducing our ‘Unwich’ recipe, made by generously wrapping fillings with fresh, crisp outer lettuce leaves instead of bread slices. Packed with chicken breast, arugula, tomatoes, and carrot slaw, this healthy diet meal is high in satiety and low in calories. It’s easy for anyone to follow, so make your own delicious and healthy meal!
Unwich Ingredients- 2 large outer lettuce leaves
- 1/2 chicken breast (approx. 100g)
- 20g arugula
- 3 slices of ham
- 1 slice of cheddar cheese
- 1/2 tomato (thinly sliced)
- 50g carrot slaw (adjust to taste)
Boiling Chicken Breast (Broth Ingredients)- 500ml water
- 5 cloves garlic
- 2 bay leaves
- 10 whole peppercorns
- 1/3 tsp salt
- 10cm piece of green onion (cut into large pieces)
Special Sandwich Sauce- 2 Tbsp cream cheese (room temperature)
- 1 Tbsp honey
- 1 Tbsp whole grain mustard
- 1 sprig fresh dill (finely chopped)
- 500ml water
- 5 cloves garlic
- 2 bay leaves
- 10 whole peppercorns
- 1/3 tsp salt
- 10cm piece of green onion (cut into large pieces)
Special Sandwich Sauce- 2 Tbsp cream cheese (room temperature)
- 1 Tbsp honey
- 1 Tbsp whole grain mustard
- 1 sprig fresh dill (finely chopped)
Cooking Instructions
Step 1
First, finely chop 1 sprig of fresh dill for the sandwich sauce. The fragrant dill will add a rich flavor to your sauce.
Step 2
In a bowl, combine 2 Tbsp of soft cream cheese, 1 Tbsp of sweet honey, 1 Tbsp of tangy whole grain mustard, and the freshly chopped dill. Mix them together thoroughly to create a delicious sandwich sauce. Ensure all ingredients are well incorporated.
Step 3
In a pot, combine 500ml of water, 5 cloves of garlic, 2 bay leaves, 10 whole peppercorns, 1/3 tsp of salt, and a 10cm piece of green onion cut into large pieces. Bring to a boil over high heat. Once boiling, add the chicken breast and reduce the heat to medium-low. Simmer for about 15 minutes. This will ensure the chicken breast is tender and flavorful without any gamey smell.
Step 4
We’ll be using the outer leaves of the lettuce. Firmly tap the base of the lettuce head with the back of a knife or your hand, and the tough core should pop out easily. Carefully peel off the outer leaves one by one along the removed core.
Step 5
Wash the 2 peeled outer lettuce leaves thoroughly under running water. After washing, drain them in a colander and then pat them completely dry with paper towels. This step is crucial to prevent your sandwich from becoming soggy.
Step 6
Wash 1/2 fresh tomato and slice it into round pieces about 0.5cm thick. If there are too many seeds and you prefer a smoother texture, you can carefully remove the seedy part before slicing.
Step 7
For the sliced ham, pour some hot water over it and gently shake. This helps to remove additives and any potential gamey odor. After draining, place the ham slices on paper towels to absorb any excess moisture.
Step 8
Wash the arugula and drain it well in a colander. If the stems are long, trim them in half for easier eating. The slightly bitter taste of fresh arugula will add a wonderful dimension to your sandwich.
Step 9
Prepare the boiled chicken breast for assembly. You can either cut it in half lengthwise, or shred it thinly along the grain for easier eating. Feel free to prepare it in a way that suits your preference.
Step 10
Get your pre-made carrot slaw ready. Carrot slaw adds a crisp texture and a touch of sweetness to the sandwich, balancing the flavors. If you don’t have any made yet, consider making some to include! Your ingredient preparation is now complete.
Step 11
Now, let’s assemble the unwich so the fillings stay neatly in place. First, prepare a round bowl. Lay a generous piece of plastic wrap (cling film) over it, ensuring the sticky side faces down. Place the clean, dry outer lettuce leaves flat on the wrap. Spread the prepared sandwich sauce evenly over the lettuce, followed by a layer of the crisp carrot slaw.
Step 12
Next, arrange the sliced ham attractively, followed by the tender boiled chicken breast. Layer the sliced tomatoes on top, and finally, cover everything with the cheddar cheese slice. Layering each ingredient makes for a more visually appealing and delicious sandwich.
Step 13
Now, arrange the arugula nicely. Gently fold the outer lettuce leaves around the fillings to create a compact shape. Use the plastic wrap to tightly secure the unwich so it doesn’t fall apart. For extra firmness, wrap it again with plastic wrap. Finally, wrap it neatly in parchment paper and slice it in half. Your fresh and healthy lettuce chicken breast unwich is ready to enjoy! Bon appétit!
