The diet of champions

Chicken Wholegrain Rolls

Serves 4


450g leftover chicken

1 small can diced pineapple, drained

1 red, yellow or orange pepper, chopped in small pieces

1 small red onion, very finely sliced

2 tsp fresh tarragon

Salt and freshly ground pepper to taste

Pinch of chilli powder, optional

4 crusty wholegrain breadrolls

Flora Original to taste

2 tsp Dijon mustard

1 head lettuce, washed and shredded

2 frozen gel packs (the soft-wrapped ones)

2 large rubber bands


I often roast two chickens at a time. It takes just as long as roasting one, and the meat pulled off and frozen is perfect for an occasion such as this. Alternatively, rub some chicken breasts or thighs with Flora Original and roast at 180°C for about 20 minutes. While the chicken is cooking and cooling, prepare the rest of the ingredients.

Once chicken is cool, dice it into cubes and move to a mixing bowl. Add the drained pineapple, the pepper, red onion, and tarragon. Use your hands or a spatula to toss everything together. Season with salt and pepper and chilli powder, if using.

Slice open the bread rolls, spread liberally with Flora Original and a little mustard. Stuff with lettuce and the chicken filling.

If travelling, wrap washed lettuce leaves in a couple of damp paper towels and store in a ziplock bag. Pack the filling into one or more ziplock bags.

Place a frozen gel pack on either side of the bag(s) and secure at the top and bottom with large rubber bands. They'll keep the chicken filling cold and everything else, too.

Cut rolls in half so you don't need a knife and cutting board.

Return them to the bag they came in. Place everything inside a plastic bag that can function as a garbage bag if needed.