Crispy chicken & smashed avocado baps

Pack these healthy chicken, avocado and lettuce sandwiches to enjoy on a family picnic. The chicken has a crispy coating made from flour, almonds and sesame seeds

Prep:30 mins
Cook:10 mins

Easy

Nutrition per serving

kcal 613
fat 31g
saturates 4g
carbs 44g
sugars 3g
fibre 6g
protein 36g
salt 0.6g

Ingredients

2 large skinless chicken breasts
100g plain flour
1 egg, beaten
splash of milk
3 tbsp ground almonds
1 tbsp sesame seeds
3 tbsp vegetable or rapeseed oil
2 small avocados, stoned, peeled and halved
½ lime, juiced
4 baps or rolls, split
1 Little Gem lettuce, leaves separated

Method

Put the chicken on a board and cover with a sheet of baking parchment. Bash with a rolling pin to an even thickness, then cut both breasts in half diagonally.
Put the flour on a plate. Season. Combine the egg and milk in a wide, shallow bowl. Dust the chicken in the flour, shake off the excess, then dunk into the egg mix. Add the almonds and sesame seeds to any remaining flour on the plate and coat the chicken in the mixture.
Heat half the oil in a large frying pan over a medium heat and fry the chicken for 4-5 mins on each side until crisp and golden, adding the rest of the oil when you turn the pieces over. Cut into the thickest part of one of the pieces to check it’s cooked through, then leave to cool for 5 mins.
Scoop the avocado flesh into a bowl with the lime juice and a pinch of salt, then mash. Spread over the baps, top with the lettuce, then the chicken. Cut in half.