Avocado and Chicken Club Sandwich
This avocado and chicken club sandwich packs in lots of interesting flavours and textures. Crispy prosciutto replaces the usual bacon, and mashed avocado the butter. Adding a few leaves to a sandwich is a cunning way to get children to eat their greens.
5 tablespoons low-fat mayonnaise
110 g iceberg lettuce, finely shredded
110 g cooked chicken breasts, skin removed, sliced
4 slices prosciutto, about 50 g in total, cut into strips
pepper to taste
1 avocado
1 tablespoon freshly squeezed lime juice
1 orange, peeled and chopped
1 bunch arugula or watercress, tough stalks discarded
1⁄3 cup alfalfa sprouts
2 teaspoons pumpkin seeds, toasted in a frying pan for 2 minutes without oil
- Spread 4 slices of bread with half of the mayonnaise. Divide the shredded lettuce among the slices, then add the sliced chicken breasts.
- Heat a nonstick frying pan and dry-fry the strips of prosciutto for 1–2 minutes or until crisp and curly. Pile on top of the chicken and season with pepper. Spread the remaining mayonnaise on another 4 slices of bread and put these, mayonnaise-side down, on the chicken and prosciutto.
- Mash the avocado flesh with the lime juice. Divide among the sandwiches, spooning onto the uppermost layer of bread and spreading out roughly. Top with the chopped orange, arugula, alfalfa sprouts and pumpkin seeds. Place the final slices of bread on top. Press down gently, then cut each avocado and chicken club sandwich in half or into quarters before serving.
Variations: For fruity chicken club sandwiches, replace the top deck of avocado, orange, arugula, alfalfa sprouts and pumpkin seeds on each sandwich with 1 tablespoon crunchy peanut butter, 1⁄2 sliced banana sprinkled with a little lemon juice, 2 fresh dates, skinned and chopped, and 1 teaspoon chopped parsley.
preparation time 20 mins
cooking time 2 mins
serves 4
PER SERVING
442 calories
20 g protein
21 g total fat
4 g saturated fat
32 mg cholesterol
43 g total carbohydrate
10 g sugars
6 g fibre
1085 mg sodium
Avocados have a reputation for being a “fatty” fruit, but most of their fat is of the good, unsaturated type, making them a valuable source of essential fatty acids as well as vitamin E.
Source: Cook Smart for a Healthy Heart, Reader's Digest Canada
