Lorraine Kearney Nutrition 

Healthy Chicken Sandwich



Our take on the chicken sandwich is healthy and nutritious, and keeps you full for longer, without sacrificing flavor! Follow our tips on how to make this sandwich both tasty and nutritionist-approved!


The best way to ensure that this sandwich keeps you full is to choose a whole grain bread. We recommend buying a fresh loaf of bread from your local bakery or the deli section of your grocery store instead of mass bread. If you are unable to find fresh bread, make sure you check the ingredient list of the packaged bread you buy. Ensure that the ingredient list is short - between 3-5 ingredients - and that the number one ingredient on the list is whole grain. Make sure that sugar and salt are at the end of this list.


The reason we recommend choosing fresh bread and/or packaged bread with short ingredient lists is because generic bread typically contains different additives, softeners, conditioners and enzymes that prolong the bread's shelf life. You want to ensure that you are eating natural ingredients, and avoiding additives and preservatives as much as possible. An example of a great bread you can use that is nutritionist-approved is Ezekiel Bread.


The avocado used in this sandwich is a healthier alternative to the mayo used in a typical chicken sandwich. Not only is it a great addition of healthy fats, it also adds a delicious, creamy texture, and gives it a lovely color too! Avocados contain dietary fiber, which our bodies need for a healthy digestive tract, as well as lots of vitamins and potassium! They also contain monounsaturated fats, which are good for increasing healthy cholesterol in the body. Forget about the stereotype that fats are 'bad'; food is not bad or good! Including healthy fats in our diets in moderation is key to a nutritious lifestyle.


We've also included spinach in this sandwich, which is full of vitamins and minerals, and contains tons of iron. Iron is a mineral that carries oxygen into red blood cells, allowing the body to produce energy. It's important to get enough iron in your diet in order to avoid an iron deficiency, also known as anaemia, which leaves you feeling fatigued and weak. However, the spinach is on EWG's Dirty Dozen list, meaning it contains pesticides and should therefore be bought organic where possible.


If you recreate this recipe, be sure to post it on Instagram and tag us @lorrainekearneynutrition; we love to see you eating delicious, nutritious foods!

Chicken Sandwich


Total Time: 5 mins

Serves: 1

Ingredients

2 slices whole grain bread, such as Ezekiel

½ avocado, mashed

1 cup spinach

2-3 oz. chicken, cooked

1 radish, sliced

1 tomato, sliced

1 tablespoon cilantro, chopped

Your choice of seasonings e.g. smoked paprika, hot sauce, oregano


Method

  1. Toast bread and slather on the avocado mashed with seasonings. Layer with spinach, radish, tomato, chicken and cilantro. Enjoy!


Remember, eating healthy doesn't have to look boring!

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