.svg)
Sign Up for new Healthy Recipes
Introduction
The Banh Mi, a culinary ambassador of Vietnam, has a fascinating history that blends colonial influence with local ingenuity. Born in the streets of Saigon in the 1950s, this sandwich is a direct result of French colonialism meeting Vietnamese creativity. The traditional baguette was adapted to include rice flour, creating a lighter texture, while local ingredients like cilantro, pickled vegetables, and pate were added to suit Vietnamese palates. Our healthy version honors this fusion tradition by incorporating modern nutritional knowledge without losing the essence of what makes a Banh Mi so irresistible: the perfect balance of flavors and textures in every bite.
Ingredients
• 2 whole grain baguettes (about 12 inches each), split lengthwise
• 8 oz lean chicken breast, thinly sliced
• 4 oz extra-firm tofu, pressed and sliced into 1/4-inch thick rectangles
• 1/4 cup low-sodium soy sauce
• 2 tbsp rice vinegar
• 1 tbsp honey
• 2 cloves garlic, minced
• 1 tsp grated fresh ginger
• 1/4 cup plain Greek yogurt
• 2 tbsp light mayonnaise
• 1 tsp sriracha sauce
• 1 medium carrot, julienned
• 1/2 English cucumber, thinly sliced
• 1/2 cup daikon radish, julienned
• 1/4 cup fresh cilantro leaves
• 1/4 cup fresh mint leaves
• 1/4 cup fresh basil leaves
• 1 jalapeno pepper, thinly sliced (optional)
• 2 tsp olive oil
• 1/4 tsp salt
• 1/4 tsp freshly ground black pepper
Step 1:
In a bowl, whisk together soy sauce, rice vinegar, honey, minced garlic, and grated ginger. Divide the mixture, using half to marinate the chicken and tofu for 15 minutes.
Step 2:
While protein marinates, prepare vegetables. Julienne carrots and daikon, slice cucumber and jalapeno, and wash and dry herbs.
Step 3:
In a small bowl, mix Greek yogurt, light mayonnaise, and sriracha sauce to create the spread.
Step 4:
Heat olive oil in a grill pan or skillet over medium-high heat. Cook marinated chicken for 3-4 minutes per side until golden and cooked through. Remove and set aside.
Step 5:
In the same pan, cook marinated tofu slices for 2-3 minutes per side until golden. Remove and set aside.
Step 6:
Lightly toast the baguettes if desired. Spread the yogurt-mayo mixture on both sides of each baguette.
Step 7:
Layer chicken and tofu on the bottom halves of the baguettes. Top with julienned vegetables, cucumber slices, and fresh herbs.
Step 8:
Drizzle remaining marinade over the fillings, add jalapeno slices if using, and close the sandwiches. Serve immediately.
Q: Can I make this ahead of time?
A: You can prepare components ahead, but assemble just before eating to maintain texture.
Q: How can I make this spicier?
A: Increase sriracha in the spread or add more jalapeno slices to taste.
Q: Is there a gluten-free option?
A: Use lettuce wraps instead of baguettes and ensure your soy sauce is gluten-free.
• For a gluten-free option, use lettuce wraps instead of baguettes.
• Swap chicken for grilled shrimp or lean pork for variety.
• Use firm tofu if extra-firm is unavailable, but press it longer to remove excess moisture.
• For a vegan version, omit the chicken and use plant-based mayo and yogurt alternatives.
• Adjust the sriracha amount to your preferred spice level.
• Fresh herbs are crucial for authentic flavor; if unavailable, use dried herbs at 1/3 the amount.
• Choose low-sodium soy sauce to control salt content; tamari is a good gluten-free alternative.
• For added crunch and fiber, consider adding bean sprouts or shredded cabbage.
Slice each sandwich diagonally and serve immediately for best texture and flavor.
Store components separately in airtight containers in the refrigerator for up to 2 days. Assemble just before eating to maintain crispness.
Marinate proteins and prepare vegetables simultaneously to save time. Toast baguettes while cooking proteins.
- Press tofu thoroughly to remove excess moisture for better texture
- Don't overcook the chicken to keep it juicy
- Use a very sharp knife for julienning vegetables to maintain their crispness
For a vegetarian version, omit chicken and double the tofu. For a low-carb option, use lettuce wraps instead of baguettes.
Serve with a chilled green tea or a light Vietnamese beer like '333'.
Best in spring and summer when fresh herbs are abundant, but suitable year-round.
Contains gluten (baguette), soy (tofu, soy sauce), and dairy (Greek yogurt). May contain eggs (mayonnaise). Optional ingredients include nuts (peanuts are common in traditional Banh Mi).
