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2.07.2013

Avocado Chicken Salad Sandwiches with Roasted Cauliflower Soup

Well, hey there.  Are you completely lost among all the words in this post's title?  I know, I'm wordy and long-winded.  I sort of forgot what I had made by the time I finished typing it.


And you know what?  This is ironic considering this meal is all about short cuts!  And now you guys are going to make me look up what irony means in the dictionary, aren't you...

Don't freak out. This isn't about substituting olive oil for vegetable oil while baking a cake or using egg whites instead of eggs when making cookies.  I've learned my lessons (and gained back my pride).

This is about healthy short cuts that make total sense and enhance not only the health factor but also the flavor of some of my favorite meals.

This is about making a chicken salad sandwich using creamy avocado and greek yogurt instead of mayonnaise.  This is about making a thick and rich roasted cauliflower soup using potato instead of heavy cream.

This is about winning at life, my invisible internet friends.

Sometimes I just feel like having soup and a sandwich for dinner.  Don't you?  It's a You-Pick-Two that makes my heart swell.  And I get that it's beyond easy to run down to your local deli for that mayo-y chicken salad sandwich...but why not make your own and make it better?  You've probably got the ingredients, and now you've got the healthy recipe.  No excuses!


Avocado Chicken Salad Sandwiches
with
Roasted Cauliflower Soup
A Type A Kitchen original recipe!
Serves 4

Ingredients:
1 head of cauliflower, cut into bite-sized florets
Extra virgin olive oil
Salt/pepper
2 tsp garlic powder
1 cup onion, chopped and divided
1 medium Yukon Gold or Russet potato, cubed
1 quart fat-free, low-sodium chicken broth
1 lb boneless, skinless chicken breast
1 ripe avocado
2 tbs non-fat, plain Greek yogurt
Juice of 1/2 lemon
1/4 c walnuts, chopped
4 whole wheat sandwich rolls, sliced open
Arugula (optional)
Tomato slices (optional)

Preparation:
Preheat the oven to 375 deg. F.   Line a sheet pan with aluminum foil, and arrange the cauliflower florets into a single layer.  Sprinkle with salt/pepper and garlic powder, drizzle with olive oil, and toss to combine.  Roast for 30-35 minutes, or until the cauliflower is fork-tender and begins to brown. Remove from oven and set aside.



Meanwhile, heat a large soup pot over medium-high heat and coat with 1 tbs of the olive oil.  When hot, add 3/4 c of the onion and all of the potato. Saute until the onion is translucent and the potato is soft, about 5 minutes, stirring occasionally.  Add in the roasted cauliflower and stir to combine.


Add in the chicken broth, bring to a boil, then reduce the heat and simmer for 30 minutes.  Using an immersion blender, puree the soup until thick.  Alternatively, you could ladle the soup into a blender, puree, and then add back to the pot.  Continue until all of the soup is pureed.


While the soup is cooking, place the chicken breast in a single layer at the bottom of a large saucepan.  Cover with water to 1/2 - 1 inch above the chicken, and sprinkle with salt.  Bring to a boil over high heat, and then reduce heat to low, partly cover, and simmer for 10 minutes.  Turn off the heat, leaving the chicken to finish cooking in the hot water for 10-15 more minutes.  When cool, shred with two forks, your hand mixer, or your stand mixer, and place in a large bowl.



Cut the avocado into cubes and add to the chicken along with the remaining 1/4 c onion, yogurt, lemon juice, and walnuts.  Toss well to combine and to "mush" up the avocado so that it mixes with the yogurt to coat everything.


Spread the chicken salad onto each of the rolls and top with the arugula and tomato as desired.  Serve along-side a hearty bowl of roasted cauliflower soup.


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