Avocado, Tomato & Chicken Sandwich

Avocado, Tomato & Chicken Sandwich

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From the EatingWell Kitchen

In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.

Ingredients 1 serving

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  • 2 slices multigrain bread
  • 1/4 ripe avocado
  • 3 ounces cooked boneless, skinless chicken breast, sliced (see Tip)
  • 2 slices tomato

Preparation

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  1. Toast bread. Mash avocado with a fork and spread onto one piece of toast. Top with chicken, tomato and the second piece of toast.
  • Tip: If you don't have cooked chicken, you can poach it to use in a recipe. Place boneless, skinless chicken breasts in a skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat to a simmer and cook until no longer pink in the middle, 10 to 15 minutes, depending on size. (Eight ounces raw boneless, skinless chicken breast yields about 1 cup sliced, diced or shredded cooked chicken.)

Nutrition information

  • Serving size: 1 sandwich
  • Per serving: 347 calories; 12 g fat(2 g sat); 8 g fiber; 28 g carbohydrates; 31 g protein; 89 mcg folate; 63 mg cholesterol; 5 g sugars; 2 g added sugars; 422 IU vitamin A; 11 mg vitamin C; 75 mg calcium; 2 mg iron; 258 mg sodium; 647 mg potassium
  • Nutrition Bonus: Vitamin C (23% daily value), Folate (22% dv), Magnesium (20% dv), Potassium (18% dv)
  • Carbohydrate Servings: 1 1/2
  • Exchanges: 1 1/2 starch, 1/2 vegetable, 3 1/2 lean meat, 1 1/2 fat

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