Fresh & Filling: Chicken Avocado Sourdough Delight
Hello, food enthusiasts and sandwich savants! Today, I’m thrilled to introduce a creation that’s close to my heart and guaranteed to tantalize your taste buds—Chicken Avocado Sourdough Delight! As someone who’s spent years perfecting the art of the sandwich, from sourcing the best ingredients to mastering the perfect spread, I bring you a dish that marries rustic charm with modern nutrition.
This isn’t just any sandwich; it’s a testament to how everyday ingredients can transform into extraordinary meals with a bit of culinary passion. So, whether you’re a sourdough lover or an avocado enthusiast, get ready to elevate your lunch game. Let’s dive into the health benefits of each key ingredient to see just how much goodness we’re packing into each bite!
Ingredients and their health benefits
Eating well is all about choosing the right ingredients, and this Chicken Avocado Sourdough sandwich is a powerhouse of nutrients, flavors, and health benefits. Let’s explore what each ingredient brings to the table.
Sourdough Bread
Sourdough is not just delicious; it’s also easier on your digestion than regular bread. Thanks to the fermentation process that breaks down gluten, it’s often tolerated better by those who are sensitive to gluten. Moreover, sourdough contains prebiotics and probiotics, the gut-friendly bacteria important for your digestive health.
Chicken Breast
Grilled chicken breast is a lean protein that helps in muscle building and repair, making it a favorite among athletes and those trying to maintain or lose weight. Protein is also crucial for feeling full and satisfied after meals, helping to curb overeating.
Avocado
Avocados are a superfood loaded with healthy fats, particularly monounsaturated fat, which can help lower bad cholesterol levels when eaten in place of saturated or trans fat. They are also rich in fiber, vitamins E, C, B6, and potassium, all of which contribute to heart health and overall well-being
Lettuce
Lettuce, especially darker varieties like romaine and butter lettuce, contains vitamins A and K, which support immune function and maintain bone health, respectively. It’s also high in fiber and hydration, thanks to its high water content.
Tomato
Tomatoes are a great source of vitamin C, potassium, folate, and vitamin K. They are famously known for containing lycopene, an antioxidant linked to reduced risks of heart disease and cancer.
Mashed Beans
Beans are not only a great source of protein and fiber, but they also pack some iron, potassium, and B vitamins. Adding them to the sandwich boosts its protein content, making it even more filling and nutritious.
Optional Ingredients: Lime Juice and Chili Flakes
A squeeze of lime juice adds a zesty flavor and vitamin C, enhancing iron absorption from the meal. Chili flakes can kick up the metabolism a bit, thanks to the compound capsaicin, which may help increase the number of calories your body burns.
This blend of ingredients ensures that every bite of this sandwich is not only delicious but also packed with elements that promote your health. Ready to learn how to put all these together? Let’s move on to the recipe steps and get cooking!
How to make chicken avocado sourdough Step-by-step
Creating this sandwich is as enjoyable as eating it. Here’s how to bring together all the fresh ingredients to make your Chicken Avocado Sourdough sandwich.
Step #1: Prepare the Sourdough
- Toast the Sourdough: Start by toasting the two slices of sourdough bread to your preferred level of crispiness. This not only enhances the flavor but also gives the sandwich a nice texture contrast with the creamy fillings.
Step #2: Grill the Chicken
- Season and Grill: Season the chicken breast lightly with salt and pepper. Grill over medium heat until the chicken is thoroughly cooked and has nice grill marks, about 6-7 minutes per side depending on thickness. Let it rest for a few minutes before slicing it thinly to ensure it stays juicy.
Step #3: Assemble the Sandwich
- Layer the Ingredients: Spread the mashed beans on the bottom slice of toasted sourdough. This acts as glue keeping the other ingredients in place. Add lettuce, followed by avocado slices, then tomato slices, pickled gherkins, and finish with the sliced chicken. Top with slices of ripe avocado. If you’re using lime juice or chili flakes, sprinkle them over the avocado for an extra zing.
Customization Ideas
One of the joys of cooking at home is tailoring dishes to your taste and dietary needs. Here are some ways to customize your Chicken Avocado Sourdough sandwich:
- Bread Choices: If you’re avoiding gluten, you can opt for gluten-free sourdough or even a whole-grain wrap as an alternative.
- Protein Variations: Not a fan of chicken? Swap it for grilled tofu, tempeh, or seasoned turkey breast for a different flavor profile.
- Vegan Adaptations: Make this sandwich vegan by using a plant-based chicken alternative and swapping out the beans for a vegan-friendly spread.
- Additional Toppings: Feel free to add other ingredients like pickles, roasted peppers, or a slice of cheese for extra flavor and texture.
- Low-Fat Options: For a lower-fat version, skip the beans and use a light spread on the bread, or opt for a vinaigrette drizzle instead of creamy toppings.
With these steps and customization options, you’re all set to create a sandwich that not only satisfies your hunger but also caters to your dietary preferences and needs. Enjoy crafting your perfect Chicken Avocado Sourdough sandwich!
Chicken Avocado Sourdough
Course: Breakfast, Brunch, SnacksCuisine: MediterraneanDifficulty: Easy2
servings10
minutes10
minutes470
kcalThis sandwich combines the hearty, satisfying textures of grilled chicken and creamy avocado with the robust flavor of sourdough, making it a fulfilling and nutritious option for lunch or a casual dinner.
Ingredients
150g chicken breast, grilled and sliced
2 slices of sourdough bread
1 ripe avocado
A few lettuce leaves (such as romaine or butter lettuce)
1 medium tomato, sliced
50g mashed beans (such as cannellini or black beans), for extra protein
Salt and pepper, to taste
Optional: a squeeze of lime juice or a sprinkle of chili flakes for extra flavor
Directions
- Prepare the avocado: Cut the avocado in half, remove the pit, and scoop out the flesh. In a small bowl, mash the avocado with a fork until it’s relatively smooth. Season with salt and a little lime juice if using, to enhance the flavor.
- Grill the chicken: If not already cooked, season the chicken breast with salt and pepper. Grill over medium heat for about 6-7 minutes per side, or until the internal temperature reaches 74°C (165°F). Allow the chicken to rest for a few minutes before slicing it thinly.
- Prepare the mashed beans: Take your chosen beans, rinse them if canned, and mash them in a bowl until smooth. Season with a little salt and pepper. For a kick, you can add chili flakes.
- Assemble the sandwich: Toast the sourdough bread slices lightly if desired. Spread the mashed beans on one slice of bread, then layer on the lettuce leaves. Add the sliced chicken on top of the lettuce, followed by the mashed avocado and tomato slices. Cap with the second slice of bread.
- Serve: Cut the sandwich diagonally in half for easy eating and serve immediately. This ensures the bread remains crisp and the avocado fresh.
FAQ
How many calories are in a chicken avocado sandwich?
A typical chicken avocado sandwich generally contains about 385 to 675 calories. The caloric content can vary depending on specific ingredients and portion sizes used in the recipe
Is a chicken sandwich healthy?
As for the healthiness of a chicken sandwich, it largely depends on the ingredients and how they are prepared. Chicken, when grilled and not fried, serves as a lean protein source that’s low in fat. Avocado adds healthy fats and fiber, which are beneficial for heart health and overall well-being. Using whole grain or sourdough bread can also add nutritional value by providing more fiber and nutrients compared to white bread. Overall, a chicken avocado sandwich can be a healthy option if prepared with whole, unprocessed ingredients and mindful of portion sizes.
How can I make the beans more flavorful?
To enhance the flavor of the mashed beans, consider cooking them with garlic, spices like cumin or paprika, and a bit of olive oil before mashing. This will add depth and richness to the beans.
Is there a low-calorie version of this sandwich?
For a lower-calorie version, you can use thin-sliced sourdough or an open-face sandwich, using only one slice of bread. Additionally, opting for low-fat or Greek yogurt instead of mashed beans can reduce calories.
How do I keep the avocado from browning if preparing this sandwich in advance?
To prevent the avocado from browning, squeeze a bit of lime or lemon juice over the sliced avocado before assembling the sandwich. The citric acid helps delay oxidation, which causes browning.
Ready to get cooking? This easy, flavorful meal is perfect for busy weeknights or a cozy weekend dinner. Grab the printable recipe!
Wrap Up
The Chicken Avocado Sourdough sandwich is more than just a meal; it’s a delightful combination of healthful ingredients packed into a delicious and satisfying sandwich. Whether you’re making it for a quick lunch or a casual dinner, it promises to be a hit. Don’t forget to try different variations and make it your own by experimenting with the ingredients and toppings.
If you enjoyed this recipe, explore more creative meal ideas on my blog, and don’t hesitate to share your versions or leave a comment. Your engagement and shares help others discover new flavors and recipes, so spread the word and keep enjoying good food, one bite at a time!
