About this recipe:This triple-decker, toasted Granary bread sandwich is packed with creamy, mashed avocado, rich in healthy unsaturated fats. Lean chicken, juicy tomatoes and pretty alfalfa sprouts make up the rest of the tasty filling for this nourishing and satisfying bite.
1½ tbsp lime juice
1 tsp olive oil
½ red onion, very thinly sliced
1 small avocado
dash of Tabasco or chilli sauce
2 tbsp reduced-fat mayonnaise
2 tbsp chopped fresh coriander
6 medium slices Granary bread
175g cooked, skinless chicken breast fillet, sliced
2 tomatoes, thinly sliced
25g alfalfa sprouts
Add to shopping list
Turn this recipe into a shopping list you can print, email, view on your mobile or shop online. It's free! Powered by Whisk.com
Method Prep:25min › Ready in:25min
Whisk together 2 tsp of the lime juice, the oil and a little freshly ground black pepper in a small bowl. Add the onion slices and toss to coat. Put aside to allow the onions to mellow in flavour while preparing the remaining ingredients.
Roughly mash the avocado with a fork. Add the remaining lime juice and Tabasco or chilli sauce, to taste, and carry on mashing until the mixture is fairly smooth. Mix the mayonnaise with the coriander.
Preheat the grill to moderate. Place the bread on the grill pan and toast for 2–3 minutes on each side until lightly browned.
Spread 2 slices of toast very thinly with a little of the mayonnaise, then spread with half the mashed avocado, dividing it equally between them. Top with the sliced chicken and onion slices. Spread another 2 slices of toast very thinly with mayonnaise, place on the chicken filling, mayonnaise-side down. Spread half the remaining mayonnaise thinly over the tops of the sandwiches. Spread the remaining avocado, add a layer of sliced tomatoes and the alfalfa sprouts.
Finally spread the last of the mayonnaise over the last 2 slices of toast and place on the sandwiches, mayonnaise-side down. Press the sandwiches together, then cut each in half. Serve immediately.
Mustard and cress or grated carrot can be used instead of the alfalfa sprouts. Bean sprouts are also good in this sandwich – use about 50g.
Sprouted beans are a good source of vitamin C and B group vitamins, and are easy to grow yourself. Rinse aduki, alfalfa or mung beans and place in a large jar. Half-fill with cold water, then cover with a piece of muslin secured with an elastic band. Leave to soak overnight, then pour off the water through the muslin. Refill the jar with fresh water, then drain and leave the jar on its side in a dark place. Repeat this process twice a day for 2 days until sprouted, then place the jar in a sunny place and continue rinsing for another day or 2 until the sprouts have grown to the desired size. Rinse and discard any unsprouted beans before using.