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....
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.