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




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

1 sandwich
347 calories; protein 31.2g; carbohydrates 28.4g; dietary fiber 7.7g; sugars 4.7g; fat 12.3g; saturated fat 2.3g; cholesterol 62.7mg; vitamin a iu 422IU; vitamin c 10.6mg; folate 88.7mcg; calcium 74.7mg; iron 2.5mg; magnesium 80.9mg; potassium 646.8mg; sodium 258.2mg; thiamin 0.3mg; added sugar 2g.

1 1/2 starch, 1/2 vegetable, 3 1/2 lean meat, 1 1/2 fat