Chicken breast sandwich with avocado sauce

Chicken Breast and Avocado Sauce Sandwich

Preparation Time: 20 minutes
Cooking Time: 30 minutes
Total Time: 50 minutes
Servings: 4

When it comes to quick and healthy lunches, few recipes are as satisfying as a chicken breast and avocado sauce sandwich. This recipe is not only simple but also packed with flavor, offering a perfect combination of protein from the chicken and healthy fats from the avocado. Let’s embark on this culinary journey together!

A Brief History of the Sandwich

The sandwich, as we know it today, was popularized in the 18th century when an English nobleman requested that his food be served between two slices of bread so he could eat without interrupting his card game. Since then, numerous variations have emerged, each with its own story and style. The chicken breast and avocado sauce sandwich is a modern combination that brings a fresh and healthy twist to the sandwich tradition.

Ingredients

- 1 fresh chicken breast (approximately 400 g)
- 1 medium carrot
- 1 large onion
- 1 bay leaf
- 4 allspice berries
- 1 ripe avocado
- 2-3 tablespoons of homemade (or store-bought) mayonnaise
- 1 fresh baguette, sliced in half lengthwise
- 1-2 pickles (or fresh cucumbers if you prefer)
- 200 g cherry tomatoes
- Salt and pepper to taste
- 1/2 teaspoon of turmeric (optional, for added color and flavor)

Preparation Method

1. Boiling the Chicken Breast
In a medium pot, place the whole chicken breast, covered with water. Add the peeled carrot cut into large pieces, the whole onion, bay leaf, and allspice berries. Bring to a boil, then reduce the heat and let it simmer for about 30 minutes, or until the chicken breast is fully cooked and can be easily shredded with a fork.

2. Preparing the Avocado Sauce
While the chicken breast is boiling, peel the avocado and place it in a bowl. Using a fork, mash it well until it becomes a smooth paste. Add the juice of half a lemon to prevent oxidation, then incorporate the mayonnaise. Mix until you achieve a uniform consistency.

3. Mixing the Ingredients
Once the chicken breast is cooked, remove it from the pot and let it cool slightly. Shred it into small pieces and add it to the bowl with the avocado sauce. Mix well to combine all the ingredients. Taste and adjust with salt, pepper, and turmeric as desired.

4. Preparing the Vegetables
Slice the cucumbers into thin strips and cut the cherry tomatoes in half. These will add a refreshing crunch and a pleasant contrast of textures to your sandwich.

5. Assembling the Sandwich
Cut the fresh baguette lengthwise to create a "pocket." Fill each half of the baguette with the chicken and avocado mixture. Garnish with strips of cucumber and halved cherry tomatoes.

Variations and Suggestions

If you’re not a fan of avocado, don’t worry! You can replace the avocado sauce with a honey mustard sauce. Mix 2 tablespoons of mustard with 1 tablespoon of honey and a pinch of pepper, then add it to the cooked chicken. This will bring a sweet and tangy note that pairs perfectly with the chicken.

For an even more complete meal, consider adding a vegetable salad as a side. A salad with arugula, cherry tomatoes, and feta cheese will complement the sandwich beautifully.

Useful Tips

- Choosing Chicken Breast: Opt for fresh, boneless chicken breast, which has fewer calories and fat compared to other parts of the chicken. When boiled, it offers a tender and juicy texture.
- Avocado: Choose a ripe avocado that yields easily to pressure. An unripe avocado will be difficult to mash, while an overly ripe one will have an unpleasant texture.
- Mayonnaise: If you want a healthier option, substitute mayonnaise with Greek yogurt. This will add creaminess and a better nutritional profile.
- Storage: Sandwiches are best enjoyed fresh, but if you want to prepare them in advance, keep the chicken mixture separate from the baguette and vegetables until serving.

Nutritional Benefits

This sandwich is not only delicious but also nutritious. Chicken breast is an excellent source of lean protein, essential for building and repairing muscle tissue. Avocado is rich in monounsaturated fats, which are heart-healthy, and provides important vitamins and minerals. Fresh vegetables add fiber, vitamins, and a low-calorie boost.

FAQs

1. Can I use grilled chicken?
Absolutely! You can use grilled chicken breast for an even more intense flavor.

2. How can I make the avocado sauce more flavorful?
Add a few fresh cilantro leaves or a stalk of green celery for a more vibrant taste.

3. Is there a vegan alternative?
Yes, you can substitute the chicken breast with tofu or tempeh, grilled or fried. The avocado sauce remains an excellent option!

4. What drinks pair well with this sandwich?
Lemon-infused water or a cold hibiscus tea are perfect choices to complement this light and healthy lunch.

In conclusion, this chicken breast and avocado sauce sandwich is a fantastic choice for quick, healthy, and flavorful lunches. Experiment with the ingredients and enjoy every bite! Bon appétit!