Chicken, Avocado and Alfalfa Club Sandwich
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.
| Servings | Prep Time | Cook Time |
| 2servings | 15minutes | 10minutes |
| Servings | Prep Time |
| 2servings | 15minutes |
| Cook Time |
| 10minutes |
- 1 1/2 tbsp lime juice
- 1 tsp olive oil
- 1/2 red onion very thinly sliced
- 1/2 avocado
- dash Tabasco or chili sauce
- 2 tbsp light mayonnaise
- 2 tbsp cilantro chopped
- 6 slices whole wheat bread
- 175 g skinless boneless chicken breasts cooked, sliced
- 2 tomatoes thinly sliced
- 3/4 cup alfalfa sprouts
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Ingredients
Servings: servings
Units:
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- Whisk together 2 teaspoons 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 flavour while you prepare the remaining ingredients.
- Roughly mash the avocado with a fork. Add the remaining lime juice and the Tabasco or chili sauce, to taste, and keep mashing until the mixture is fairly smooth. Mix the mayonnaise with the cilantro.
- Preheat a ridged grill pan over medium heat. Place the bread on the pan and cook for 2-3 minutes on each side until lightly browned.
- Spread two slices of toast very thinly with some of the mayonnaise, then spread with half the mashed avocado, dividing it equally. Top with the chicken and onion slices. Spread another two slices of toast very thinly with mayonnaise, then place over the chicken filling, mayonnaise-side down. Spread half 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.
- Finally, spread the last of the mayonnaise over the last two slices of toast and place on the sandwiches, mayonnaise-side down. Press the sandwiches together, then cut each in half. Serve immediately.
Cook's tip: Bean sprouts are a source of vitamin C and B vitamins, and are easy to grow yourself. Rinse alfalfa or mung beans and place in a large jar. Half-fill with cold water, then cover with a piece of muslin secured with a rubber band. Leave to soak overnight, then pour off the water through the muslin. Refill the jar with fresh water, then drain and leave the jar on its side in a dark place. Repeat this process twice a day for 2 days until sprouted, then place the jar in a sunny place and continue rinsing for another day or two until the sprouts have grown to the desired size. Rinse well and discard any unsprouted beans before using.
Variation: Grated carrot can be used instead of the alfalfa sprouts. Bean sprouts are also a good option, use about 1 1⁄2 cups.
Each serving: 546 calories, 23 g fat (5 g saturated), 34.5 g protein, 44.5 g carbohydrate, 9.5 g fibre
