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This Banh Mi sandwich is addictingly good and packed with protein to help you build muscle.
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Ingredients you’ll need in pinned comment.
Calories & Macros:
Per Sandwich (Makes 3):
710 Calories
74g Protein // 85g Carbs // 5g Fat
*Used 1/8th of the Carrots and Daikon per sandwich and 1/6th of the Sauce
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#banhmi #healthy #highprotein #lowcalorie #recipe #weightloss #sandwich #vietnamese
Today we’re taking French baguettes and bringing them to Vietnam cuz we’re making Bon M this might be my favorite sandwich the freshness that’s on the inside it is so good there’s five M components to Bon me the bread the pickled vegetables the meat my favorite component the fresh vegetables and the
Sauce we’re going to make all five components and if you make it like I show you today it’s going to be healthier let’s start by taking our chicken breast and slicing it in half lengthwise to make it thinner you just get your knife in there ah it’s squirting slowly be gentle
Look it’s a heart I’m going to cut everything in half smaller pieces for the marinade of the chicken we’re going to start with some Greek yogurt I know the Greek yogurt is not traditional but just trust me it’s going to tenderize the meat it’ll keep it more moist I’m
Sorry I said the word please don’t get mad at me in the comments and if you were worried the Greek yogurt wasn’t traditional we’re going to add a tablespoon of sugar-free barbecue sauce to this little more I’m using sweet baby rays 15 calories per 2 tbspoon we use
Half of that now a tablespoon of sugarfree maple syrup I’m very happy now it’s the morning by the way I’m prepping this for tonight this is the first thing I’ve had to eat all day I’m not even hungry I had Korean barbecue last night I’m very full
But this hits speaking of Korea it’s going with some goou garu Korean chili flakes just a little bit a tablespoon of sriracha no get in there get in go go why is it squirting that way got to open the oh there we go open the hole a
Little bit and it comes out onion powder a whole lot of garlic powder I like it a tablespoon of soy sauce a fat pinch of salt and some pepper mix up the chicken marinade and it goes keep this in the fridge until you’re ready to eat I’m going to
Marinate it for like 5 hours there’s no point in using big carrots I never peeling carrots ever again it is my least favorite thing to do in the kitchen baby carrots these don’t give me body dysmorphia you take your carrot and you cut it in half lengthwise and then
You take each half you place it down match sticks and then you take this thing it is a daon it’s crunchy it’s a little bit sweet very mild though is it too big it’s it’s too big it’s too big the outside skin is kind of thick and
Fiberous so let’s just peel it oh see I I use the peeler backwards I don’t like peeling now I’m going to use this peeler you see the blades it’s going to cut slices and then it’s also going to cut strips watch Oh wrong way and look at that I get these beautiful thin
Strips unfortunately in this case the longer the better empty pot a cup and 1/2 of water and then a cup and 1/2 of rice wine vinegar if you don’t have this you could also use regular white vinegar or any combination of both and it’ll work out perfectly
Fine I’m going to going to add 7 G of salt to each of these bowls and then 2 tbsp of orthal to each of these bowls this is just a granulated Zer calorie sugar why is it clumped fall and give these a quick massage to get the juic is
Flowing and once this is boiling shut off the heat half of it goes in here and the other half goes in here mix this up be careful it’s hot ah water splashed on me you got to check out Legion supplements the flavors are so good and the protein powders are so good for
Baking and if you don’t like any of the things you order just let them know and they’ll give you all your money back I’ve been obsessed with the pre-workouts the flavors are so freaking good I sip on it 15 to 30 minutes before my workout
If I’m training late at night I take the caffeine free or the stim free version and my workouts are so fun they’re so exciting and the panina colada flavor this flavor it just gets me in my mojo check out Legion supplements use code Rahul the minimum amount of time you need to
Pickle these is around an hour but you could put these in mason jars and store them in your fridge for weeks I’m going to keep them in my fridge for the next 5ish hours until I’m ready to make the bot meat chicken’s done pickled veg is done everything else comes together in
Minutes 7 hours later vegetables are pickled chicken has been marinating we have some fresh vegetables to chop up cilantro this is how you wash cilantro it is incredibly dirty it’s annoying but if you get a bowl of water and you put cilantro in it the dirt sinks to the
Bottom and the cilantro floats and you just take it out and pour the water out we also need a jalapeno and a cucumber the marinated chicken smells so good I’m just going to cook it in the air fryer that’s flavorful sauce Greek yogurt instead of mayonnaise because it’s higher protein
Lower calorie a tablespoon of sriracha or more if you like a spicy small sprinkle of garlic powder and then some soy sauce and mix this up perfect check out my cookbook Link in description it has over 100 recipes and I’m constantly updating it so when you
Buy it once you get all future updates for free all the components to the botom me are ready we got the bread we got the sauce we got the pickled vegetables we got the fresh vegetables and we got the meat slice up the chicken Against the
Grain so chicken if you pull it you see how the fibers are running this way it goes up and down because you can see them coming apart now cut across that it’s going to make each piece tender and fall apart easier now when you take a piece and you
Bite into it in the sandwich the grains are running up and down which means it’s going to be super tender and come apart really easily see that’s some good chicken oven’s at 350 bake the baguettes for 5 minutes when you press it and it’s spongy like this and bounces back up and
It’s crispy on top it’s ready ready all right cut the baguette in half open up your baguette it should be steaming on the inside take some of your sauce and put it on the bottom and then lay on your chicken double chicken I got you that
However much I’ll just cut it with like whatever I’m thinking that much yeah maybe that’s too much and then carrots cucumber who me I don’t like cucumber but I started like I started liking it I started liking it though now my taste bu’s changing yeah yeah now I’m a mature
Man who likes cucumber like I used to not like then I started eating sushi and I was like it’s kind of good jalapenos a little bit more sauce and then just lay on some cilantro right on top if you don’t like the stems too much
You can cut them off and just lay on more of the leafy parts now I’m going to press it down a little bit and then close it there we go oh that’s heavy one more thing I like to do is drizzle on a little bit of soy sauce right on
Top cuz the vegetables are fresh and they’re not seasoned so the salt will bring out the flavor and then cut it on a diagonal same sandwich done the calories and macros for this entire sandwich will be on the screen I have no idea what they are right now but the bread I used
Is 390 calories for the entire baguette it’s very long but it’s going to be high protein low calorie cuz it’s just mainly vegetables and chicken it’s a little spicy it’s sweet and there’s a lot of fresh vegetables going on in here and the pickled vegetables top everything off
Does cilantro taste like soap to you or does it taste good let me know cuz I think it tastes really good and if it tastes like soap to you you have bad taste buds it’s like spaghetti that you twirl spaghetti with a fork you twirl it in your spoon or no
You spoon it in a fork mhm I twirl it in a fork you like twirling bro could you twirl it in a spoon you like twirling what