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

EatingWell Test Kitchen


Ingredient Checklist


Instructions Checklist
  • 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 Facts

347 calories; total fat 12.3g 19% DV; saturated fat 2.3g; cholesterol 63mg 21% DV; sodium 258mg 10% DV; potassium 647mg 18% DV; carbohydrates 28.4g 9% DV; fiber 7.7g 31% DV; sugar 5g; protein 31.2g 62% DV; exchange other carbs 2; vitamin a iu 422IU; vitamin c 11mg; folate 89mcg; calcium 75mg; iron 2mg; magnesium 81mg; thiaminmg; added sugar 2g.