Key West Chicken Avocado Sandwiches

Avocados have lots of health benefits from protecting the body's good cholesterol levels and reducing the risk of cardiovascular disease. Avocados have necessary minerals like potassium, calcium, Vitamin C and K, folic acid, copper, sodium, and dietary fibers.

This sandwich is packed with lots of flavor. Whole grains, lean protein, and belly fat trimming ingredients make this a healthy and satisfying meal. When buying the rolls or buns for this sandwich check the calorie count and aim for 150-180 to avoid overdoing it with calories.


I made this for dinner but think this would be perfect for taking to work for lunch.

Key West Chicken Avocado Sandwiches

Prevention

Makes 4 Servings

Stars of the Show:

• 1 cup mashed avocado
• 1 tbsp lime juice, squeezed
• 1/2 tsp green pepper sauce (Tabasco), optional
• 1 cup baby spinach
• 10 oz grilled or roasted chicken breast, sliced
• 1 mango, sliced
• 4 small whole grain rolls or buns (2 oz each), split

And Action:

Combine avocado, lime juice, and green pepper sauce in small bowl. Spread top and bottom halves of rolls with 2 tablespoons each of the avocado-lime mixture.

Layer 1/4 cup of the spinach, one-quarter of the chicken, and 1/4 cup of the mango on bottom halves. Top with other halves of rolls.

Nutritional Information Per Serving:

Calories: 367

Protein: 29g

Carbohydrates: 19g

Fiber: 8g

Fat: 11g

Saturated Fat: 2.5g

Cholesterol: 60mg

Sodium: 355mg

Capellini with Pine Nuts, Sundried Tomatoes, and Chicken

There is no need for a high fat cream or butter sauce with this pasta because it is packed full of flavor from sundried tomatoes, pine nuts, and basil. Your waistline will thank you.

(Photo from Prevention)

Capellini with Pine Nuts, Sundried Tomatoes, and Chicken

Prevention

Makes 4 Servings

Stars of the Show:

• 4 oz whole wheat capellini or angel hair pasta
• 3 oz sundried tomatoes in olive oil, chopped
• 1 1/2 tbsp olive oil
• 8 oz chicken breast tenderloins, cut into bite size pieces
• 1/8 tsp salt
• 3 gloves garlic, minced
• 1/2 tsp red pepper flakes
• 1/4 cup fresh basil, sliced
• 1/2 cup pine nuts, toasted

And Action:

Prepare pasta per package directions without adding salt. 

Heat oil in large skillet over medium-high heat while pasta cooks. Season chicken with salt. Add chicken, garlic, and red-pepper flakes to skillet. Cook, stirring, until garlic turns golden, 1 1/2 minutes. Stir in tomatoes and cook 2 to 3 minutes until chicken is completely cooked.

Drain pasta, add to skillet, and toss. Add basil and toss. Divide pasta equally among 4 bowls and sprinkle each with 2 tablespoons of pine nuts. Top with more basil, if desired.

Nutritional Information Per Serving:

Calories: 387

Protein: 22g

Carbohydrates: 36g

Fiber: 6g

Fat: 19g

Saturated Fat: 2g

Cholesterol: 33mg

Sodium: 562mg