Kitchen Confidential: Sodium-filled sammie from Banh Mi Boys
The popular restaurant chain is set to open at Yonge ’n’ Eg, but beware the salt levels in duck banh mi
The duck confit banh mi
Brothers David, Philip and Peter Chau have made a name for themselves with their Banh Mi Boys eateries, serving up Vietnamese sammies, baos and tacos. This spring, they’re opening a third shop at Yonge and Eglinton. Their duck confit banh mi is a delicious choice, filled with leg meat, onion chutney, pickled carrots with daikon, cukes, cilantro and jalapenos. The calories and fat are reasonable for a filling meal, but the sodium gives you three quarters of your daily intake in one sitting! Don’t go adding any kimchi fries on the side.
Banh Mi Boys’ duck confit banh mi
Serving size: (363.3 g) % Daily Value
Total Fat 16.3 g 25%
Sodium 1853 mg 77%
Carbohydrates 81.7 g 27%
Protein 40 g
ROSE’S HEALTHY TAKE: Pork banh mi sammie
Serves 4 • Prep time 20 min • Cooking time 15 min
1⁄4 cup liquid honey
1⁄4 cup rice wine vinegar
5 tsp reduced-sodium soy sauce
1 tbsp sesame oil
3 tsp sriracha
1 lb boneless pork tenderloin
3⁄4 cup grated carrot
3⁄4 cup grated daikon or radish
2 green onions, chopped
1 baguette (50 x 6 cm)
3 tbsp plain 1% yogurt
3 tbsp reduced-fat mayo
1⁄2 cucumber, julienned
1⁄4 cup cilantro, chopped
1. Preheat the oven to 400°F. Line a baking sheet with foil and lightly spray with vegetable oil. In a bowl, combine the honey, vinegar, soy sauce, sesame oil and 2 teaspoons sriracha.
2. Place the pork on the prepared baking sheet and cover with half of the honey mixture. Roast in the preheated oven for 15 to 20 minutes or until the pork reaches an internal temperature of 145°F. Remove from oven and set aside to rest.
3. For slaw, mix carrot, daikon and green onions with the remaining honey mixture in bowl. Slice baguette crosswise into 4 equal pieces, trimming ends. Slice each piece in half. Heat in a microwave just until warmed.
4. In a small bowl, whisk yogurt, mayo and remaining 1 teaspoon sriracha. Spread over baguette slices. Divide cucumber strips among bottom halves. Thinly slice pork crosswise. Layer over cucumber. Top with slaw and cilantro. Sandwich with remaining baguette slices. Serve.
Nutritional analysis (per sandwich): Calories 408, Protein 29.3 g, Carbohydrates 54 g, Fibre 2.9 g, Total fat 9.1 g, Saturated fat 2 g, Cholesterol 62 mg, Sodium 784 mg