Thursday, August 2, 2012

Avocado Chicken Salad Sandwich

This sandwich puts a huge smile on my face!  :)

Ordinarily I am not a fan of chicken salad sandwiches, but this particular sandwich makes me happy.  In fact I have made one for lunch the past two days.  While most chicken salad sandwiches include eggs, this sandwich is egg-less and full of avocados.

I recently overheard a women say that she was not going to eat avocados anymore due to the high calorie content.  She proceeded to mention many nutrient-less foods that had less calories than avocados she would continue consuming.  The key to avocados is to understand the nutrient benefit, while also consuming them in moderation.  I know we all have our definition of moderation, but my recommendation is to limit your intake to 1/3 of a large avocado (or 1/2 of a small/medium avocado).  Read my previous post entitled "Meet My Favorite Fruit - The Avocado" for more nutrition information on avocados.

Reducing the calories in the bread of a sandwich is a trick to reduce the total calories of a sandwich.  If you have not yet noticed, I am a tremendous fan of the 100 calorie "sandwich thins".  Most bread slices range from 80-100 calories per slice, therefore when you use the sandwich thins you save 100 calories.

To add more flavor and texture to the sandwich I included alfalfa sprouts and one slice of low fat white American cheese.  Be creative with your add-ons, but just make sure to limit the "added fats" (ie mayo, cheese, oils, etc).  I boiled a chicken breast in advance to have on hand.

The sandwich being constructed....
The ingredients for the sandwich...  Originally I planned to include tomatoes
 The "avocado chicken salad" being mixed.
 Bottom layer of sprouts
Topped with the salad!

Not pictured: the slice of cheese I included


3 ounces of shredded chicken
1 medium avocado
2 slices of low fat cheese of your choice (I used white American)
2 teaspoons cilantro
1-2 teaspoons finely chopped onion
2/3 cup alfalfa sprouts
2 sandwich thins
pinch of salt

1.  In a small bowl mash avocado; add in cilantro, salt, chicken, and onion
2.  Lightly toast sandwich thins; place slice of cheese on top piece of each sandwich (if cheese does not melt you might consider microwaving it for 10-15 seconds)
3.  Spoon 1/3 of alfalfa sprouts on bottom piece of sandwich thin; top with salad mixture
4.  Place top piece of bread on salad mixture.

Tip: Add a tiny bit of lemon or lime juice to prevent the avocado from browning.

Serving size: 1 sandwich • Servings: 2 • Calories: 317 kcal • Protein: 18 g • Sodium: 264 mg • Carbs: 30 g • Fat: 17 g • Fiber: 11 g • Sugar: 2 g

Nutrition tip: To reduce the calories (by 60 calories) and fat grams do not add the slice of cheese.

1 comment:

  1. Did you know the name of an avocado or avocado was first said by the population of the Aztec tribe WHO live in areas of Central America and Mexico. This plant has been Introduced to the residents of central Europe of the 16th century by Martin Fernandez de Enciso, a leader of the Spanish forces during the colonial Central America. From that Indonesia knows avocado since the Dutch colonial period, many shipments of fruit for the purpose of chitterlings.

    If you do not believe, read the proof here:
    Manfaat Buah Alpukat Untuk Kecantikan



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