Eating the healthiest foods does not mean avoiding all carbs and foods that taste great.
Eating the healthiest foods does not mean avoiding all carbs and foods that taste great. This flavored-filled chicken panini takes sandwiches to a whole other level. Nutrient-dense, macro-balanced and protein-rich, this lunch will become your new staple.
Why it’s a Healthy Recipe
Sprouted grain and seed bread is a better alternative to white- or wheat flour-based options. Although the bread does contain gluten—gasp!—the sprouting process breaks down the proteins (gluten) and carbohydrates in the grain.
Serving size: 1 serving
Cook time: 15 minutes
- 2 slices sprouted grain and seed bread*
- 1 chicken breast**
- 1 slice beefsteak tomato
- ¼ avocado, in 4 thin slices
- 4 fresh basil leaves
- 1 tbsp. Dijon mustard
- 1 tsp. balsamic vinegar
- ½ tsp. extra virgin olive oil, plus ½ tbsp. for cooking the chicken
- 1 tsp. sea salt
- 1 tsp. pepper
- ½ tsp. garlic powder
- ½ tsp. reduced-fat butter, optional
- Rinse, dry and butterfly the chicken breast. Season each side with a ½ tsp. of sea salt, ½ tsp. pepper and ½ tsp. garlic powder.
- On a cast iron skillet or non-stick sauté pan, add ½ tbsp. of olive oil. Cook the chicken on medium heat for about 5 minutes per side. Remove from heat when it’s cooked through. Slice the chicken at an angle to make slices better fit for a sandwich.
- While the chicken is cooking, add the Dijon mustard, balsamic vinegar and ½ tsp. of olive oil. Mix it all up.
- Assemble the sandwich. On one side of each slice of bread, spread the butter. On the non-butter side, spread the mustard mixture. Layer the avocado slices, then the tomato, then the chicken slices and finally, the basil leaves. Top with the other slice of bread.
- Place the sandwich on a grill pan*, and firmly press to get those lovely grill marks. An informal, not-professional technique is to place a heavy plate or another pan on top. Cook for about 2-3 minutes per side.