Grilled BLT Bacon, Lettuce and Tomato Sandwiches with Chicken and Avocado

Chicken Avocado Club Sandwich

Sandwich chicken avocado alfalfa 300x200 - Chicken Avocado Club Sandwich

 

A club sandwich, also called a clubhouse sandwich, is a sandwich of bread (occasionally toasted), sliced cooked chicken, fried bacon, lettuce, tomato, and mayonnaise.

 

I recently saw a TV commercial that said “CLUB” stands for chicken, lettuce under bacon, obviously referring to how the ingredients are layered?!? 🙂

 

Some versions frequently have two layers which are separated by an additional slice of bread. This version has the added creaminess of sliced avocado, although guacamole or hummus would work too.

Avocado benefits

Avocado is full of good stuff. It’s one of the best sources of potassium despite what the banana marketing folks say.

 

It has a decent amount of protein for a fruit, fiber and is a good source of lutein and zeaxanthin; two carotenoids that are needed for brain and eye health.

Chicken protein

Getting enough quality protein is vital for a long, and healthy life. The fact of the matter is, animal protein is of better quality: it’s absorbed and used more efficiently by your body.

 

Getting enough protein helps to reduce the risk of sarcopenia, or age-related muscle loss and chicken breast is a great option.

 

100 g or 3.5 ounces of chicken has 25 g of high-quality protein, as well as, potassium, vitamin B3 (niacin), vitamin B5 (pantothenic acid), choline, magnesium, phosphorus, and selenium.

Alfalfa sprouts nutrition

You can add grated carrots or alfalfa sprouts too for some added crunch, or arugula for a little extra freshness.

 

Concentrated alfalfa sprout supplements will contain more vitamins, minerals and phytonutrients compared to fresh although fresh will have some antioxidants.

 

Alfalfa sprouts add a cool freshness to any sandwich. If you haven’t tried them, give them a go. They add a fantastic crunch

 

One cup, 250 ml or alfalfa sprouts has:

  • 7.5 calories
  • 0.7 g carbs
  • 1.3 g protein
  • 12 mcg folate
  • 23 mg phosphorus
  • 26 mg potassium

Chicken Avocado Club Sandwich

Course Main Course, Snack
Cuisine American
Prep Time 15 minutes
Cook Time 2 minutes
Total Time 17 minutes
Servings 2

Ingredients

  • 1/2 medium avocado
  • 1/2 small red onion, very thinly sliced
  • Dash Tabasco, chili or Sriracha sauce
  • 1 medium avocado
  • 2 Tbsp mayonnaise
  • 2 Tbsp chopped fresh cilantro
  • 4 slices whole-grain toast
  • 1/3 lb cooked, skinless chicken breast fillet, sliced
  • 2 small tomatoes, thinly sliced
  • 8 slices bacon, fried
  • 3/4 cup grated carrot or alfalfa sprouts optional
  • 1 small bunch of arugula optional

Instructions

  1. Mix mayonnaise with cilantro

  2. Toast bread in a toaster or toaster oven.

  3. Spread 2 slices of toast with some of the mayonnaise. Add the bacon and tomato slices.  Top with the chicken and onion slices. Sprinkle with a few dashes of either the Tabasco, chili or Sriracha sauce.

  4. Add the sliced avocado, dividing it equally between both slices of toast. Layer on the grated carrot, alfalfa sprouts or arugula if using.

  5. Press the sandwich down with your hand, slice in half and serve immediately.

Doug Cook RDN is a Toronto based integrative and functional nutritionist and dietitian with a focus on digestive, gut, mental health.  Follow me on Facebook, Instagram and Twitter.

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