Mexican · Lunch
Shredded Chicken Sandwich (Low-Chol)
Shredded poached chicken breast tossed in a smoky chipotle-tomato sauce, piled on a toasted ciabatta roll with pickled onion, avocado and light sour cream. Built for lean eating, using breast meat and reduced-fat dairy to keep saturated fat and cholesterol low without losing the smoky, tangy Mexican street-food character.
$5
15 minsPrep
20 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
548Calories
49.2gProtein
19.8gFat
45.8gCarbs
8.4gSugar
7.9gFiber
880mgSodium
75mgChol
4.6gSat Fat
1180mgPotassium
110mgCalcium
4.3mgIron
0.5mcgVitamin B12
16mgVitamin C
low-cholesterol
protein-rich
high-fiber
low-chol
Instructions
1
Prep
Trim the chicken breast of visible fat. Mince the garlic and chipotle on a cutting board. Slice the onion and avocado.
2
Poach
Place the chicken in a small saucepan with stock over medium heat. Simmer 15 minutes until the meat reaches 165°F and shreds easily.
3
Rest
Lift the chicken onto a plate and let rest 10 minutes until the juices settle before shredding with two forks.
4
Sauté and simmer
Heat olive oil in a small skillet over medium heat, add onion and garlic, cook 4 minutes until translucent. Stir in chipotle, tomatoes, paprika and oregano, season with salt and pepper, simmer 6 minutes until sauce thickens. Fold in shredded chicken and warm through 2 minutes until coated.
5
Toast
Split the ciabatta roll and toast cut-side down in a dry skillet over medium heat 2 minutes until golden and crisp at the edges.
6
Plate
Spread light sour cream on the toasted roll base, pile on the chipotle chicken, top with avocado slices and pickled red onion, then close the sandwich and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g chicken breast
- 1 cup240ml low-sodium chicken stock
- 2 tbsp2 tbsp chipotle in adobo
- 2/3 cup160g canned crushed tomatoes
- 22 onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp olive oil
- 1/2 tsp1/2 tsp smoked paprika
- 2 pinch2 pinch dried oregano
- 22 ciabatta roll (2.6 oz/75g)
- 4 tbsp60g light sour cream
- 11 avocado
- 4 tbsp4 tbsp red onion, pickled in vinegar
- 2 pinch2 pinch salt
- 2 pinch2 pinch black pepper
