Chicken, Bacon and Avocado Sandwiches (Serves 4)
We preferred the bread toasted; you can do this while the bacon's in the pan. If you can't find thin chicken cutlets, buy 2 boneless, skinless chicken breast halves that are on the small side; cut them in half horizontally.
Serve with baked sweet potato fries.
4 slices thick-cut bacon
230g boneless, skinless chicken breast cutlets (may substitute 2 chicken breast halves; see headnote)
200g (half a can) no-salt-added chickpeas
Leaves from 2 stems fresh flat-leaf parsley or cilantro, plus a few sprigs for garnish
1 ripe avocado
1/2 teaspoon ground cumin
Crushed red pepper flakes
4 slices whole-grain or multigrain country-style bread (155g total)
Line a plate with paper towels. Cut each bacon slice crosswise in half. Arrange in a large nonstick skillet.
Cook over medium heat for 6 to 8 minutes, until crisped. Drain on the plate.
Season the chicken lightly with salt and immediately place in the same pan; cook (medium heat) for about 3 minutes on each side, until lightly browned and cooked through. Transfer to a plate.
Drain and rinse the chickpeas, then place in a mixing bowl. Coarsely chop the parsley or cilantro leaves; add to the bowl. Peel, pit the avocado; add to the same bowl, along with the cumin, a pinch each of the salt and crushed red pepper flakes, and the juice of the lime half.
Use a potato masher or large fork to mash the mixture into a chunky paste.
Taste, and add more salt and/or crushed red pepper flakes, as needed.
Cut the tomatoes into 0.5cm slices, and season them lightly with salt.
Let them sit for 5 minutes, then begin to build the sandwiches: Spread equal amounts of the avocado-chickpea mash on each piece of bread, then a few tomato slices.
Next, the bacon and then the chicken.
Top with parsley or cilantro sprigs.
Recipe adapted from "The Essential Diabetes Cookbook: Good Healthy Eating From Around the World," by Antony Worrall Thompson with Louise Blair
The Washington Post