Lemon Oregano Chicken Chopped Sandwich
The Chopped Salad Sandwich trend is a delicious twist on the classic sandwich, combining the freshness of a salad with the hearty satisfaction of a sandwich. This approach has gained popularity for its simplicity and versatility, allowing you to enjoy a nutritious meal that’s both easy to make and fun to eat.
Creating a healthy chopped salad sandwich involves a balance of flavours, textures, and nutrients. Here are the key components to consider:
- Lean Proteins: Including a source of lean protein helps make your sandwich filling and nutritious. Options like grilled chicken, turkey, tofu, or boiled eggs are excellent choices. These proteins keep you full longer and are essential for muscle repair and growth.
- Whole Grains: Choose whole grain breads such as whole wheat, rye, or multigrain. These bread contain more fibre and nutrients compared to white bread, which helps with digestion and provides a slower release of energy.
- Fresh Vegetables: The base of any good chopped salad sandwich should be a variety of fresh vegetables. Dark leafy greens like spinach, arugula, or romaine provide essential vitamins and minerals. Adding colourful vegetables like bell peppers, cucumbers, and tomatoes not only enhances the nutritional profile but also adds crunch and flavour.
- Healthy Fats: Incorporating healthy fats is key for nutrient absorption and satiety. Avocado slices, nuts, seeds, or a sprinkle of feta or goat cheese add richness and flavour. Additionally, dressings made with olive oil or tahini can add heart-healthy fats and moisture to the sandwich.
- Dressings and Sauces: Opt for homemade or low-calorie dressings and sauces to control the amount of sugar and salt. Using ingredients like yoghurt, hummus, pesto, or a simple squeeze of lemon can add a lot of flavours without the excess calories found in many store-bought dressings.
- Herbs and Spices: Fresh herbs like basil, cilantro, or mint can elevate the taste of your sandwich without adding calories. Spices like paprika, black pepper, or cumin offer depth and can be great alternatives to salt for seasoning your salad.
By combining these components, you can create a chopped salad sandwich that is not only delicious and satisfying but also packed with nutrients that support a healthy lifestyle.
Try this Meditteranean-inspired Lemon Oregano Chicken Salad/Sandwich. This dish is perfect for those who love meal prep or need a quick meal solution without compromising on flavour or nutrition. The preparation involves marinating chicken breast with lemon, oregano, and spices and then cooking it in an air fryer. This healthier cooking method reduces the need for excess oil while keeping the chicken juicy and flavourful.
For the salad or sandwich assembly, ingredients like baby gem lettuce, sun-dried tomatoes, avocado, and baby mozzarella add a rich texture and vibrant flavours. A lemon and herb tahini sauce brings a creamy, zesty finish that complements the chicken beautifully.
Diabetic Friendly Properties
Stabilises Blood Sugar With Low Glycemic Index Foods: Chicken, avocado, and vegetables are low glycemic food, helping maintain steady blood sugar levels.
Enhances Insulin Sensitivity Through Healthy Fatty Acids: The healthy fats in avocado, olive oil and Tahini improve insulin sensitivity.
Supports Blood Sugar Control With High Fibre And Healthy: The combination of fibre from vegetables and healthy fats from tahini , olive oil and avocado aids in blood sugar regulation and promote heart health
Thyroid Friendly Properties
Combats Inflammation With Healthy Fats: Avocado, olive oil and tahini provide anti-inflammatory fatty acids, supporting overall thyroid health.
Boosts Thyroid Function With Selenium And Magnesium: tahini and avocado are good sources of selenium and magnesium, which is crucial for thyroid hormone production.
Nutritional Information per serving
When dividing the Lemon Oregano Chicken Chopped Sandwich recipe into 4 servings:
- If as a salad without bread (per 1 serving)
Calories: 427 kcal
Protein: 27g
Fat: 33g
Carbohydrates: 15g
- If as a sandwich with 2 slices of brown bread per serving:
Calories: 587 kcal
Protein: 33g
Fat: 33g
Carbohydrates: 33g
Ingredients Used For Lemon Oregano Chicken Chopped Sandwich
Lemon Oregano Chicken:
Lemon and Herb-Marinated Chicken: The chicken is marinated in lemon and herbs to infuse it with moisture and flavour, enhancing the protein’s taste and tenderness. The lemon adds a zesty freshness, while herbs like oregano bring depth.
Salad/Sandwich:
Baby Gem Lettuce: Crisp and slightly sweet, baby gem lettuce is ideal for both salads and sandwiches due to its crunchy texture and ability to hold up well under dressings without wilting.
Avocado: Rich in healthy monounsaturated fats, avocados add creaminess and heart-health benefits. They also provide fibre and a range of vitamins such as vitamin E and potassium.
Sun-Dried Tomatoes: These offer a concentrated burst of tomato flavour and a chewy texture. They’re rich in antioxidants and vitamins.
Pesto: Made from basil, garlic, pine nuts, Parmesan, and olive oil, pesto adds a rich, nutty, and herby flavour profile that complements the other fresh ingredients.
Baby Mozzarella: This cheese adds a mild, creamy texture that contrasts nicely with the crisp vegetables and tangy dressings.
Lemon and Herb Tahini Sauce:
Lemon & Herb Tahini Sauce: Tahini, made from sesame seeds, provides a creamy texture and a nutty flavour complemented by the zestiness of lemon and the freshness of herbs. It’s also a great source of calcium and healthy fats.
Alternative Ingredients
Protein: Swap chicken for grilled tofu, tempeh, or flaked salmon for different textures and flavours.
Greens: Try arugula or spinach instead of baby gem lettuce for a peppery or milder taste, respectively.
Cheese: Use feta or goat cheese for a tangier profile.
Dressing: A Greek yoghurt-based dressing can substitute for tahini for a creamier and tangier option.
Preparation Tips For Lemon Oregano Chicken Chopped Sandwich
- Marinating: Allow the chicken to marinate for at least 30 minutes to ensure it absorbs all the flavours. Overnight marination can deepen the flavours even more.
- Chopping: Chop the ingredients uniformly to ensure each bite has a balanced mix of flavours and textures.
- Dressing Application: Add dressings just before serving to prevent the sandwich from becoming soggy.
Serving Tips For Lemon Oregano Chicken Chopped Sandwich
- Bread Choice: Opt for whole grain or sourdough bread for additional flavour and texture.
- Toasting: Lightly toast the bread to add crunch and prevent it from becoming soggy when dressed.
Storage Tips
Refrigeration: Store the salad components separately in airtight containers in the refrigerator to keep them fresh. The marinated chicken can be cooked and stored for up to three days.
Assembling: Assemble the sandwich close to the serving time to maintain freshness and prevent sogginess.
Sauces: Keep sauces and dressings in separate containers and add just before serving to keep ingredients crisp and fresh.
Lemon Oregano Chicken Chopped Sandwich
Ingredients
Lemon Oregano Chicken
- 500 g chicken breast
- 1 tsp dried oregano
- 3 tbsp olive oil
- 1 lemon, juiced
- 2 tsp garlic, finely chopped
- ¼ tsp red chilli flakes
- 1 tsp paprika
- ½ tsp black pepper powder
- 2 tsp salt
Salad/Sandwich:
- 2 heads baby gem lettuce
- ¼ cup sun-dried tomatoes, sliced
- 1 avocado, sliced
- 2 tbsp pesto sauce
- 6-8 pcs baby mozarella
- salt, to taste
- pepper, to taste
- brown bread of choice
Lemon and Herb Tahini Sauce
- ½ cup tahini paste
- ½ cup labneh
- 1 tbsp green onion
- 1 tsp fresh mint
- 1 green chilli, deseeded
- 2 lemons, juiced
- ⅔ cup water
- 1 tsp garlic, minced
- 1 tsp sea salt
- black pepper, freshly ground
Instructions
- Marinate the Chicken: In a medium bowl, combine the oregano, olive oil, lemon juice, garlic, red chilli flakes, paprika, black pepper, and salt. Add the chicken breasts, ensuring they are fully covered with the marinade. Allow to marinate for 30 minutes, or overnight for better flavour (ideal for meal prep).
- Cook the Chicken: Preheat the air fryer to 180°C (356°F). Airfry the chicken for 15-20 minutes, flipping halfway through, until fully cooked and the internal temperature reaches 75°C (165°F).
- Make the Lemon and Herb Tahini Sauce: In a food processor, blend together the tahini paste, labneh, green onions, garlic, fresh mint and lemon juice. Gradually add the water, whisking continuously until smooth. Add in the salt, and freshly ground black pepper. Adjust seasoning to taste.
- To Serve as a Salad: In a large bowl, combine the baby gem lettuce, sliced sun-dried tomatoes, sliced avocado, baby mozzarella, lemon & herb tahini sauce, and pesto sauce. Top with the sliced chicken breast.
- To Serve as a Sandwich: On a cutting board, layer the baby gem lettuce, sliced sun-dried tomatoes, sliced avocado, baby mozzarella, pesto sauce, lemon & herb tahini sauce, and sliced chicken breast. Chop roughly or finely, as desired. Lightly toast your bread of choice and drizzle with olive oil. Add the chopped salad mixture to the bread and serve immediately.
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