When you look to Mexico for ingredient inspiration, what you bite into is a sandwich that is shockingly flavourful. Nutritionally speaking, chicken thighs only contain a tad more fat than breast meat, but their extra juiciness is most welcomed come the lunch bell. Look for brands of refried beans that are made without added fats.
Chipotle Bean Chicken Sandwich
Ingredients
- 1 Tbsp (15 mL) grapeseed or camelina oil
- 1 lb (450 g) organic boneless, skinless chicken thighs
- 1 cup (250 mL) refried pinto beans
- 1/2 cup (125 mL) finely chopped white onion
- 1 garlic clove, minced
- Juice of 1/2 lime
- 1 tsp (5 mL) minced chipotle chili pepper in adobo sauce
- 1 tsp (5 mL) dried oregano
- 1/2 tsp (2 mL) ground cumin
- 1 tomato, sliced
- 1 avocado, sliced
- 1/3 cup (80 mL) cilantro leaves
- 8 100% whole wheat pitas
- Plain Greek yogurt, optional
Nutrition
Per serving:
- calories444
- protein34g
- fat18g
- saturated fat3g
- trans fat0g
- carbohydrates39g
- sugars6g
- fibre11g
- sodium591mg
Directions
01
In large skillet, heat oil over medium heat. Season chicken with salt and pepper, to taste, place in pan, and cook for 5 minutes per side, or until internal temperature of 165 F (75 C) is reached in thickest parts of thighs. Set aside for 5 minutes and then slice meat.
02
Stir together refried beans, onion, garlic, lime juice, chipotle chili, oregano, and cumin.
03
To assemble, spoon some bean mixture into pita pocket and add sliced chicken, tomato, avocado, and cilantro. Add a couple dollops of yogurt, if you wish.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
