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; 12.3 g total fat; 2.3 g saturated fat; 63 mg cholesterol; 258 mg sodium. 647 mg potassium; 28.4 g carbohydrates; 7.7 g fiber; 5 g sugar; 31.2 g protein; 422 IU vitamin a iu; 11 mg vitamin c; 89 mcg folate; 75 mg calcium; 2 mg iron; 81 mg magnesium; 2 g added sugar;