Sandwiches make for a very big part of our meals. I try to avoid them as much as I can because of the bread and the sauces and the cured meats...but I have to admit that they are a very handy and convenient way to eat. You can carry them with you everywhere and they do not require any flatware nor dish to eat.
And as there are situations in which you just can’t avoid eating sandwiches, I decided that the best thing to do was to make my own and stuff it with the best possible “IronYou” approved ingredients.
Let’s start with the bread. I Used whole wheat roti. Indian flatbread made only with whole wheat flour, salt and water. No yeast, no sugar, no fats. Bread in its most rudimentary form, cooked on a pan in literally two minutes. To be sincere the original Indian roti recipe calls for some veg oil in the dough and also for some butter. I took those two out of the equation but the final taste was still pretty great!
I marinated the chicken with some lemon, veg oil, turmeric, cayenne pepper and salt.
Instead of using mayo (or other calorie dense spread) I made myself some guacamole (avocado, salt, lemon and cilantro) and “smeared” it on the roti.
Some chopped tomatoes and few lettuce leaves. The spicy crispy chicken and that’s about it! The best tasting sandwich on the planet (and I’m not kidding).
Complete on the macros side, yet very light on calories and packed with nutrients, vitamins, and everything you wish for in a sandwich.
I would go as far as saying that this could be a trademarked IronYou© sandwich.
If I have to make myself one, I will 99% of the times go with this option.
Enough talk, let’s get down to business!
Spicy Chicken with Guacamole on Roti Sandwich Print this Recipe!
1 cup whole wheat flour
½ teaspoon salt
½ cup warm water
extra flour for rolling and dusting
1 bonless chicken breast
¼ cup olive oil
2 teaspoons turmeric
1 teaspoon cayenne pepper
1 teaspoon salt
The juice of one lemon
1 ripe avocado
1/2 red onion, minced (about 1/2 cup)
1 tablespoons cilantro leaves, finely chopped
1 tablespoon of fresh lime or lemon juice
½ teaspoon coarse salt
a dash of freshly grated black pepper
1 tomato (or ew cherry tomatoes)
few lettuce leaves
In a large mixing bowl, mix whole wheat flour and salt. Add warm water a little at a time to form a medium soft dough ball. Do not overwork the dough. Cover and let it rest for 15 minutes. Heat a skillet on medium heat. Knead the dough once and divide into golf ball size balls. Dip one ball into the flour to coat and roll it out into a thin disc. Keep dipping the rotli into the dry flour to prevent it from sticking to the rolling surface. Rub off excess flour from the rotli and place it onto the hot skillet.
Flip to the other side once you see bubbles appear on the surface. Allow it to cook for 10-15 seconds. Increase the stove heat to high, gently pick the rotli up with tongs, remove the skillet off of the flame, flip the rotli over and place onto an open flame.
The rotli should balloon up. Flip it over and cook on the other side (just a couple of seconds on each side).
In a small bowl combine oil, lemon juice, turmeric, cayenne pepper and salt. Put chicken in freezer bag, add the mixture, close and shake it well. Do this in the morning and marinate all day in the fridge. If this is last minute try to give the chicken about an hour in the marinade.
Pre heat grill on medium high heat. Grill chicken about 10 minutes per side until inside is cooked through and juices run clear.
Cut the chicken breast into slices size that will actually fit the sandwich.
Cut avocado in half. Remove seed. Scoop out avocado from the peel, put in a mixing bowl. Using a fork, mash the avocado. Add the chopped onion, cilantro, lime or lemon, salt and pepper and mash some more.
Take two rotis, spread a generous amount of guacamole on top of each of them.
On one add some lettuce and tomatoes. Add chicken, some more tomatoes and lettuce and finally cover with the other roti.
Cut in half (or in quarters) and serve!
The Iron You