Guacamole is made from heart-healthy avocados. This spread is bursting with flavor and keeps a lid on calories since the recipe calls for only a dollop per sandwich. If you are in a time crunch, use a few slices of fresh avocado (about ¼ medium avocado = 80 calories) to add a quick creamy addition to your meal.
Makes 4 Servings, 295 calories each
Serving Size: 1 sandwich with 4 ounces chicken breast & 2 Tablespoons guacamole.
Preparation: 10 minutes/ makes 1 ½- 2 cups
Serving size: 2 Tablespoons = 50 calories
¼ cup finely chopped white onion
½ cup finely chopped plum tomatoes
¼ cup coarsely chopped fresh cilantro
2 ripe Hass avocados
1-2 cloves garlic, minced
salt, a pinch
1 Tbsp fresh lime juice, or to taste
1. Use a bowl and fork to mash the onion, cilantro, garlic, tomato, and salt with a grinding motion to form a course paste.
2. Cut the avocados in half, remove their pits, and scoop out the flesh with a spoon. Add to the mixture and mash well.
3. Add lime juice to balance the flavors. Let the mixture stand for a few minutes before serving to allow the flavors to blend.
BBQ CHICKEN SANDWICH
4 skinless, boneless, chicken breasts (3-4 ounces each)
¼ cup barbecue sauce (such as Sticky Fingers)
1 small tomato, thinly sliced
½ cup sliced cucumber
4 Pepperidge Farm 100% whole wheat hamburger buns (or “120” calories worth of bread per person)
PAM Nonfat cooking spray
½ cup guacamole (see recipe)
1. Prepare guacamole according to recipe. Spread each bun with 2 tablespoons of guacamole. Top with a layer of sliced cucumber and tomatoes.
2. Brush chicken with barbecue sauce.
3. Place chicken on nonstick skillet or grill rack coated with cooking spray.
4. Cook chicken 3-4 minutes per side or until chicken is done (no longer pink).
5. Place one barbecued chicken breast on each bun.
Optional: Melt 1 slice of fat-free American cheese on each chicken breast during last minute of cooking, adds 30 calories.
Looking for a substitute for chips to serve with guacamole? Wash and slice fresh vegetables such as bell peppers, tomatoes and cucumbers to dip in guacamole. For a light and sweet crunchy dipper, purchase fresh jicama (a tuber that resembles a potato). Simply wash & peel the skin, and slice into strips for a low-calorie treat (1 cup sliced jicama= 46 calories)
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