Dip your way to a delicious British sandwich

Posted on: 04 May 2010 by Mark O'haire

If the same old sandwiches are leaving you bored, then why not dip into some fresh ideas to help mark British Sandwich Week from 9 - 15 May.

Fresh dips such as cheese and chive, guacamole, houmous and tzatziki mean you’ll never have to eat a dry, dull sarnie again. They won’t break the bank at around £1 a pot and can also help you cut calories when swapped for butter or margarine.

Swap a tablespoon of mayonnaise for salsa and you’ll save a whopping 94 calories and 11g of fat, or tzatziki 84 calories and 10g of fat. As well as making it easy to cut calories, dips are full of vitamins and minerals; the avocado in guacamole is a great source of vitamin E, while the tomatoes, onions and chillies in salsa are a great provider of antioxidants such as lycopene (which give tomatoes their red colour) and quercetin, a flavonoid antioxidant. The Greek yoghurt in tzatziki also contains bone friendly calcium and almost all fresh dips contain vegetable, rapeseed or olive oils meaning they are high in beneficial unsaturated fats and light on unhealthy saturated fats.

So whether you’re having a snack at home or taking at sandwich to work why not try out these dip-licious sandwich recipes below or create your own.

Guacamole bacon & chicken sandwich

Preparation: 5 minutes

Cooking: 4-5 minutes

Serves: 2

Ingredients:

  • 4 rashers streaky bacon
  • 4 medium thick slices Granary bread
  • 4-6 tbsp guacamole
  • 75g cooked chicken breast, sliced

Method:

  1. Cook the bacon under a hit grill for 4-5 minutes, turning, until crisp. Drain in kitchen paper and cool.
  2. Lay the bread out on a board, spread both slices with guacamole.
  3. Top with the bacon and chicken, then sandwich together. Wrap in clear film and refrigerate if not serving straight away. Eat within 6 hours of making.

Three bean and cheese & chive wrapThree bean and cheese & chive wrap

Preparation: 10 minutes

Cooking: none

Serves: 4

Ingredients

  • 1 (400g) can mixed beans in brine, drained and rinsed
  • a dash of Tabasco sauce if liked
  • 4 wholemeal tortilla wraps
  • 120ml/8tbsp cheese and chive dip
  • 3 tomatoes, chopped
  • 1 little gem heart lettuce, shredded
  • Freshly ground black pepper

Method:

  1. Place the beans in a bowl and season with Tabasco sauce and black pepper to taste.
  2. Lay the wraps out on a clean board, spread 30ml/2tbsp dip over each, leaving a 2.5cm/1in border clear around the edge of the wrap.
  3. Scatter the beans, chopped tomatoes and lettuce, evenly over the dip. Fold the sides in, over the filling slightly, then starting at the side nearest to you, roll up the wrap to seal.
  4. Wrap in clear film and chill until required. Serve cut in two.

Smoked salmon & crunchy slaw wrap

Preparation: 10 mins

Cooking: none

Serves: 2

Ingredients

  • half a small bulb fennel
  • 1 large carrot, peeled and trimmed
  • half a red apple, quartered and cored
  • 2 tsp lemon juice
  • 4 tbsp tzatziki
  • 75g/3oz smoked salmon
  • 2 multi-grain wraps

Method:

  1. Finely shred the fennel and place in a bowl. Coarsely grate the carrot and apple, then add to the bowl. Squeeze over the lemon juice and mix together. Add the tzatziki and fold through until the vegetables are coated.
  2. Place the wraps on a board, divide the smoked salmon between the two, then top with the slaw mix. Roll up the wraps, folding in the ends to enclose the filling. Wrap in clear film and refrigerate if not serving straight away. Eat within 6 hours of making.

Crunchy veg & houmous subs

Preparation: 5 mins

Cooking: none

Serves: 2

Ingredients:

  • 2 wholemeal, seeded subs, split
  • 6 tbsp of fresh Houmous dip
  • quarter each red and orange pepper, cut into sticks
  • 50g cucumber, cut into sticks

Method:

  1. Open the rolls, then spread half the houmous in each, top with the pepper and cucumber sticks and serve.

Tex Mex chicken wrap

Preparation: 5 mins

Cooking: none

Serves: 1

Ingredients:

  • 1 large seeded tortilla wrap
  • 1 Tex Mex multi pack containing fresh Guacamole, Salsa and Sour Cream and Chive dips
  • 50g/2oz cooked chicken breast, broken into pieces
  • 50g/2oz red and yellow pepper sticks
  • 25g/1oz shredded little gem lettuce

Method:

  1. Place the wrap on a clean board. Spread about 2 tbsp of Salsa dip all over the wrap. Next spoon about 2 tbsp Guacamole on the centre of the wrap. Top the Guacamole with the chicken, pepper sticks and finally the lettuce.
  2. Spoon about 2 tbsp Sour Cream and Chive dip over the vegetables and chicken. Now with the line of chicken and vegetables lying horizontally to you, fold over the two vertical edges and start rolling up the wrap away from you to enclose the filling.
  3. Use a sharp knife to cut the wrap in two before serving. Once filled its best to serve the wrap within 3 hours or it will become soggy

For more information and recipes, please visit www.lovedips.co.uk.

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