Chicken, Avocado and Alfalfa Club Sandwich (Light meals)

 

                    This toasted, triple-decker sandwich is packed with creamy, mashed avocado, rich in healthy unsaturated fats. Lean chicken, juicy tomatoes and pretty alfalfa sprouts make up the rest of the tasty filling for this nourishing and satisfying bite.

Serves 2

• 20 ml lime juice
• 5 ml olive oil
• ½ red onion, very thinly sliced
• ½ avocado
• Dash of Tabasco or chili sauce
• 30 ml light mayonnaise
• 30 ml chopped cilantro
• 6 slices whole wheat bread
• 175 gr cooked, skinless boneless chicken breasts, sliced
• 2 tomatoes, thinly sliced
• 160 ml alfalfa sprouts

1. Whisk together 10 ml of the lime juice, the olive oil and a little pepper in a small bowl ; add the onion slices and toss to coat, set aside to allow the onion to mellow in flavor while you prepare the remaining ingredients.
2. Roughly mash the avocado with a fork ; add the remaining lime juice and the Tabasco or chili sauce, to taste, and keep mashing until te mixture is fairly smooth.
3. Mix the mayonnaise with the cilantro.
4. Toasted the slices of bread until lightly browned.
5. Spread two slices of toast very thinly with some mayonnaise, then spread with half the mashed avocado, dividing it equally ; top with the chicken and onion slices.
6. Spread another two slices of toast very thinly with mayonnaise, then place over the chicken filling, mayonnaise-side down.
7. Spread half of the remaining mayonnaise thinly over the tops of the sandwiches ; spread with the remaining avocado, then add a layer of sliced tomatoes and the sprouts.
8. Finally, spread the last of the mayonnaise over the last two slices of toast and place on the sandwiches, mayonnaise-side down.
9. Press the sandwiches together, then cut each in half ; serve immediately.

Each serving : 34.5 g protein, 23 g fat, 44.5 g carbohydrate, 9.5 g fibre, 546 Calories

BON APPÉTIT