2 medium slices fresh bread, about 40g (1? oz) each
1 teaspoon low fat spread
1 lettuce leaf
1 tomato, sliced thinly
salt and freshly ground black pepper
Choose one of the following fillings:
40 G (1 ? oz) cooked and skinned chicken, chopped finely mixed with 1 teaspoon mango chutney and 1 teaspoon low fat plain yogurt
small ripe banana, mashed and mixed with 2 teaspoons peanut butter
1 small carrot and 1 small courgette grated coarsely and mixed with 1 tablespoon reduced fat hummous
1. Spread the bread slices thinly with the spread, taking it right up to the crusts. Lay a lettuce leaf on one slice and top with tomato.
2. Spoon your chosen filling on top spreading it evenly. Season lightly with salt and pepper. Press the second slice of bread on top and cut the sandwich into quarters.