In Venezuela, sandwiches are often made with corn rolls known as arepas (ah-reh-pahs) that are crispy on the outside and soft on the inside. Here, we use the arepas to create a healthy sandwich stuffed with chicken and avocado salad.
Tips: Arepa flour is precooked cornmeal. It is not the same as regular cornmeal or masa harina (the cornmeal used to make tortillas), neither of which will work to make arepas. You can find arepa flour in the international section of most supermarkets--the two most popular brands are P.A.N. and Goya.
Moistening your hands with a bit of water helps prevent the dough from sticking to them. If the outer edges of the arepas crack when pressed, your dough is too dry; moisten your hands with water, shape the dough back into a ball and press again. If the dough won't hold its shape, it is too wet; add arepa flour 1 Tbsp. at a time and mix again.
To make ahead: Cook chicken (Step 2), cover and refrigerate for up to 2 days.
1 arepa + 1/2 cup chicken salad
426 calories; protein 25.8g; carbohydrates 50g; dietary fiber 3.6g; sugars 1.1g; fat 13.2g; saturated fat 1.8g; cholesterol 62.8mg; vitamin a iu 178.4IU; vitamin c 8.7mg; folate 54.9mcg; calcium 38mg; iron 4.3mg; magnesium 43.9mg; potassium 579.9mg; sodium 344.2mg.