Mexican · Lunch
Shredded Chicken Sandwich (Low-Calorie)
Poached and shredded chicken breast tossed with lime, cumin, and a light yogurt-based chipotle sauce, piled on a toasted whole-wheat roll with cabbage, tomato, and avocado. Lower in calories through poaching instead of frying and yogurt swapped for mayonnaise, keeping the smoky, tangy Mexican-inspired flavor intact.
$4
10 minsPrep
15 minsCook
25 minsTotal
EasyLevel
Nutrition per serving
388Calories
41.8gProtein
12.4gFat
28.7gCarbs
5.8gSugar
6.5gFiber
852mgSodium
110mgChol
2.5gSat Fat
875mgPotassium
92mgCalcium
3mgIron
0.4mcgVitamin B12
15mgVitamin C
low-calorie
protein-rich
high-fiber
gluten-free-adaptable
low-calorie
Instructions
1
Prep
Trim the chicken breast, pat dry, then mince the garlic and chipotle; set aside in small bowls.
2
Poach
Simmer the chicken breast in water over medium heat for 12–15 minutes until the center reaches 165°F and juices run clear when pierced.
3
Rest
Let the chicken sit on a plate for 5 minutes so juices redistribute, then shred using two forks into fine strands.
4
Build
Whisk yogurt, chipotle, lime juice, cumin, garlic, and salt together until smooth; fold in shredded chicken and cilantro until coated.
5
Toast
Brush the roll's cut sides with olive oil and toast in a skillet over medium heat for 1–2 minutes until golden.
6
Plate
Layer cabbage, tomato, and avocado on the roll's bottom half, pile chicken mixture on top, close with the top half, and serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 400g400g chicken breast, boneless and skinless
- 4 tsp4 tsp chipotle in adobo
- 2 tbsp2 tbsp lime juice
- 1 tsp1 tsp cumin-ground
- 2 tbsp2 tbsp cilantro
- 2 clove2 clove garlic
- 4 tbsp60g plain yogurt
- 22 whole-wheat sandwich roll (about 57g)
- 1/2 cup40g cabbage
- 44 tomato slices
- 44 avocado slices (about 28g)
- 1/2 tsp1/2 tsp salt
- 2 tsp2 tsp olive oil
