meatball banh mi sandwich

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This is one of the best sandwiches I ever ate. It’s fresh and filling, a complete meal between two pieces of bread.

Meatball Banh Mi Sandwich (adapted from Bon Appetit)

Prep time: 30 minutes
Cook time: 5-10 minutes
Servings: Makes 4 sandwiches

Hot Chili Mayo:
2/3 cup mayonnaise
1 tablespoon hot Sriracha sauce (more or less)

Stir all ingredients in small bowl. Can be made 1 day ahead. Cover and chill.

Meatballs:
1 pound lean ground pork or ground chicken or lean ground turkey
1/2-1 tablespoon sesame oil
1/4 cup finely chopped fresh basil or chopped celery
4 garlic cloves, minced
3 green onions, finely chopped
1 tablespoon fish sauce (Tiparos is recommended)
1 tablespoon hot sriracha sauce
1 tablespoon sugar
2 teaspoons cornstarch
1 teaspoon freshly ground black pepper

Line rimmed baking sheet with foil. Spray with cooking spray. Gently mix all ingredients in large bowl. Using a moistened 1 1/2 inch scoop, pick up a packed and level scoop of meat. Arrange meatballs on prepared baking sheet. Can be made 1 day ahead. Cover and chill. Bake meatballs at 350˚F for 5-10 minutes or until lightly browned and no longer pink. One pound of meat will make about 10-12 3 inch meatballs.

Vegetable Pickle:
2 cups carrot sticks
1 cup cucumber slices
1 cup sweet bell pepper
1/4 cup thinly sliced red onion
1/4 cup unseasoned rice vinegar or apple cider vinegar
1/4 cup sugar
1 teaspoon coarse kosher salt

Toss carrots, celery, sweet pepper, vinegar, sugar, and salt in medium bowl. Let stand at room temperature 1 hour, tossing occasionally.

Sandwiches
4 10-inch-long individual baguettes or four 10-inch-long pieces French-bread baguette (cut from 2 baguettes)
Thinly sliced jalapeño chiles (optional)
16 large fresh cilantro sprigs
4 stalks scallion, trimmed

Cut each baguette or baguette piece horizontally in half. Pull out enough bread from each bread half to leave 1/2-inch-thick shell. Spread hot chili mayo over each bread shell.

Arrange jalapeños, if using, then cilantro and scallion in bottom halves. Fill each with 3-4 meatballs. Drain pickled vegetables; place atop meatballs. Press on baguette tops.

low salt vietnamese rice noodle soup with meat

Vietnamese rice noodle soup or pho is a light soup. And most people would agree that it’s “light”  because it doesn’t have cream in it. It has low-sodium chicken broth from a can in it.  It’s true that canned low-sodium chicken broth is more convenient, but let’s talk about how much salt is good for you. According to the Mayo Clinic we should consume 2300mg salt per day or 1500mg if you are over 51. If you use canned low-sodium broth and use the fish sauce (1/4 cup), salt (to taste), and soy sauce (2 tablespoons low sodium)  in the amounts given in the original recipe, then you will consume between 1440-1450mg sodium per serving. So I made many changes to this recipe from America’s Test Kitchen’s Light and Healthy cookbook.  I made the soup using home-made broth as its base. I have also cut down the fish sauce as well as  eliminated the soy sauce and the sugar–you don’t need it if the salt is reduced. And, I suggest tasting the soup before adding any more salt or seasoning sauce.

Broth (home-made)
2 onions, minced, about 2 cups
1 tablespoon fish sauce
4-8 garlic cloves, minced
1 lemongrass stalk, bottom 5 inches only, trimmed and sliced thin (See note)

Note: Cut off and discard all but the bottom 5 inches. Trim the stem end. Peel and discard any discolored sheaths on the stalk. Split the stalk in half lengthwise then mince each half crosswise.

1 teaspoon canola oil
4 chicken wing tips
10 cups water
2-4 star anise pods
2-4 whole cloves
Salt and pepper

Noodles, Meat, Garnish
12 oz (1/4 inch wide) dried flat rice noodles
3 cups bean spouts
1 cup fresh Thai basil (see note)

Note: You can substitute Italian basil. Simply roll a bundle of  leaves into a cigar-shape then slice thinly.

1 cup fresh cilantro, leaves only (see note)

Note: Wash and dry a bunch of cilantro. Holding the stems in one hand and resting the leaves lightly on the cutting board, slice downward with a sharp knife to take off the leaves.

2 scallions, sliced thin on the bias
1 fresh Thai, Serrano, or jalapeño chili, stemmed, seeded if desired, and minced
1 lime, cut into wedges
12 ounces beef or pork tenderloin, sliced 1/4 inch thick medallions. If you wish, you can slice larger medallions in half.

  1. For the broth. I combined the onions, 1 tablespoon of the fish sauce, garlic, lemongrass, and oil in a large pot. Two large pots, actually, since the Teeny Tiny Kitchen needs a Dutch oven.  Then I covered the pots and cooked the onion mixture over medium  low heat, stirring occasionally, until the onions  softened, 8 to 10 minutes. I turned up the heat to medium and added the chicken wings then sautéed them until they were no longer pink. I reduced the e heat to low and covered the pot(s) again. I simmered the chicken 20 minutes to release their juices. Meanwhile I froze the beef or pork so it will slice easier.
  2. While the chicken was simmering, I boiled the water in a kettle.  To the chicken mixture in the pots, I stirred in the boiling water, star anise, and cloves and simmered again. I covered the pots and reduced the heat to low, cooking until the flavors blended, about 20 minutes. Using a fine mesh strainer, I strained the broth, discarding the solids, tasting and adjusting seasonings with fish sauce or salt and pepper. I combined the two pots of  broth into a clean pot.
  3. For the noodles, meat and garnish. I boiled 4 quarts water in a large pot. I removed the pot from the heat, added the noodles, and let them sit, stirring occasionally, until the noodles are tender but still chewy, about 6-10 minutes. Don’t let the noodles sit too long. By this time, the meat was ready for slicing.
  4. Immediately I drained the noodles, dividing them evenly among individual serving bowls, topping each with 1/2 cup of the bean sprouts, and set them aside. Next I arranged the basil, cilantro, scallions, chili, and lime wedges on a plate and set them aside for garnishes.
  5. To cook the meat, I returned the strained broth to a simmer over medium high heat, then reduced the heat to low. I added the meat to the broth and braised it until it was no longer pink, about 1 minute. Here’s a tip: I dunked the meat in the soup using a Chinese cooking strainer.  Ladle the hot soup over the noodles and serve, passing the garnishes separately. The meat should have that just-tender melt-in-the-mouth feel so don’t overcook it!

Per 1 1/2 cup serving: Cal 360; Fat 5g; Sat fat 1.5g; Chol 40mg; Carb 60g; Protein 18g; Fiber 2g; Sodium 1440mg (these figures will vary if you make your own broth)

Variation

  • Vietnamese Rice Noodle Soup with Chicken. Follow the recipe for Low Salt Vietnamese Rice Noodle Soup with Meat by substituting 12 ounces boneless, skinless chicken breasts with the broth in step 2 and simmering until the chicken registers 160-165˚F on an instant-read thermometer, 10-15 minutes. Remove the breasts from the broth before straining. When cool enough to handle, shred the meat into bite size pieces. Substitute the shredded chicken for the meat in step 5.

Per 1 1/2 cup serving: Cal 340; Fat 2.5g; Sat fat 0g; Chol 35mg; Carb 60g; Protein 18g; Fiber 2g; Sodium 1450mg (These calculations will vary if you make your own broth)