RECIPES

California Avocado and Chicken Summer Sandwich

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Total Time:

15min

Cook Time:

15min

Nutritional Highlights (per serving)

See Full

410
Calories
22 g
Total Fat
4 g
Dietary Fiber
22 g
Protein
35 g
Total Carbs
 California Avocado and Chicken Summer Sandwich

This sandwich is bursting with fresh summer flavors thanks to the sweet basil pesto, earthy grilled onion and chicken, tangy goat cheese, luscious California Avocado, and slightly bitter greens. Layer them on a loaf of French bread and your picnic lunch is ready to be served!

Ingredients

Serves: 4
1/2  lb.  boneless, skinless chicken breast halves
Tbsp.  Italian salad dressing
1/2    large red onion, cut into 4 rounds
1/2  Tbsp.  Extra virgin olive oil
1/2    long French baguette
15  oz.  goat cheese, softened
3/4    packed cup arugula
  ripe Fresh California Avocados, seeded, peeled and cut into 1/4-inch slices
  As needed  Kosher salt and freshly ground black pepper
Tbsp.  basil pesto

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. Place the chicken and salad dressing in a bowl and stir until the chicken is well coated. Refrigerate for 30 minutes. Brush both sides of the onion with the olive oil and set aside on a plate.
  2. Heat a grill to medium-high. Lightly oil the hot grill. Grill the chicken and onion until the chicken is no longer pink inside and the onions are tender and lightly charred, about 5 to 6 minutes per side.
  3. Let the chicken cool slightly; slice into thin strips. Separate the onion into individual rings.
  4. Slice the baguette all the way through lengthwise. Spread the goat cheese evenly on the bottom half. Top with the chicken, onion, arugula, and avocado. Season with the salt and pepper to taste.
  5. Spread the pesto on the top half of the baguette. Close the sandwich, cut into individual sandwiches and serve.

*Large avocados are recommended for these recipes. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Copyright © 2012, Liz Weiss, MS, RD and Janice Newell Bissex, MS, RD: www.MealMakeoverMoms.com

NUTRITION INFORMATION
PER SERVING
Calories 410
Total Fat 22 g
Trans Fat 0 g
Saturated Fat 5 g
Unsaturated Fat 2 g
Polyunsaturated Fat 10 mg
Dietary Fiber 4 g
Protein 22 g
Total Carbs 35 g
Cholesterol 45 mg
Sodium 580 mg
Potassium 570 mg
Total Sugar 3 g

Vitamin A 440 IU; Vitamin C 9 mg; Calcium 64 mg; Iron 3 mg; Vitamin D 5 IU; Folate 76 mcg; Omega 3 Fatty Acid 0.2 g

% Daily Value*: Total Fat 34%; Vitamin A 8%; Vitamin C 15%; Calcium 6%; Iron 20%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Liz Weiss

Liz Weiss, MS, RD and Janice Newell Bissex, MS, RD

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