Healthier Chicken “tortas”

Jun 05, 2023June 5, 20230 2
Healthier Chicken "tortas" packed with flavor and nutrition
in Sandwich

Prep

75 min

Cook

15 min

Ready In

90 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/3 cup spicy tomato sauce ( El Pato brand )
1/3 cup olive oil
1/3 cup apple cider vinegar ( or white vinegar )
1/3 cup lime juice ( approximately two limes )
2 tablespoons chili powder
1 teaspoon cumin
1 1/2 teaspoons ground cayenne pepper
1 teaspoon onion powder
1 teaspoon garlic powder
1 lb boneless skinless chicken breast
2 avocados , smashed
sliced onion
shredded lettuce
hot sauce ( I typically just use the rest of the El Pato sauce )
12 slices whole wheat bread , toasted ( use the `` large '' loaves , like Oro Wheat )

Nutrision Information

Servings Per Recipe
12
Calories
342
Sugar
3g
Fat
19g
A torta is a traditional Mexican sandwich that is usually served on a crusty bread roll called telera or bolillo. This recipe puts a healthier twist on the classic torta, using whole wheat bread, lean chicken breast, and a flavorful marinade. The marinade is made with a spicy tomato sauce, olive oil, and vinegar, which helps tenderize the chicken and infuse it with flavor. The sandwich is then assembled with mashed avocado, sliced onions, shredded lettuce, and hot sauce, making it a satisfying and flavorful meal that can be enjoyed any time of the day.

Instructions

1.In a bowl, combine the spicy tomato sauce, olive oil, apple cider vinegar, lime juice, chili powder, cumin, cayenne pepper, onion powder, and garlic powder.
2.Add the chicken breast to the bowl and use a spoon or your hands to coat the chicken with the marinade.
3.Cover the bowl with plastic wrap and leave in the refrigerator to marinate for at least an hour.
4.In a separate bowl, mash the avocados with a fork and season with salt and pepper to taste.
5.Grill the chicken on a hot grill or pan for 6-7 minutes on each side, or until fully cooked.
6.Toast the whole wheat bread slices.
7.Assemble the sandwich by spreading the avocado mixture on one slice of bread, adding the chicken, sliced onions, shredded lettuce, and hot sauce as desired. Top the sandwich with the other slice of bread. Repeat for the remaining sandwiches.

PROS

These tortas are packed with flavor and nutrition, thanks to the marinade and the healthy ingredients used in the sandwich.

Whole wheat bread and avocado provide good carbs and healthy fats, while the chicken is a great source of lean protein.

CONS

The recipe requires pre-marinating the chicken, which might take some extra time and planning.

Additionally, the cayenne pepper in the marinade might be too spicy for some people.

HEALTH & BENEFITS

This sandwich is a great source of nutrition, providing good carbs, healthy fats, and lean protein in one tasty package.
The avocado and olive oil used in the recipe contain healthy fats that can help reduce inflammation and support heart health. Additionally, the spicy tomato sauce contains lycopene, a powerful antioxidant that has been linked to reducing the risk of cancer and heart disease.

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