Open Sourdough with Chicken, Avocado and Pickled Onion
Makes 1 serving

INGREDIENTS
130 g Chicken breast (Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.)
1 slice, about 50 g Sourdough (One slice, and a real one. Sourdough slices run from 40 g to 90 g depending on the loaf and the knife, so put it on the scale.)
50 g Avocado (About a third of a fruit. Avocado is a fifth fat, so the weight matters more than it looks. Flesh only. Half a medium avocado is about 70 g.)
30 g Red onion
A tablespoon Red wine vinegar
20 g Rocket
A squeeze Lemon juice
3 sprays Olive oil spray (Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.)
To taste Salt
To taste Black pepper

METHOD
1. Slice the onion as thinly as you can and drop it into the vinegar with a pinch of salt. It will turn pink and soften in the ten minutes the rest takes.
2. Flatten the chicken to an even thickness with the heel of your hand, season it, and fry it in a sprayed pan for four minutes a side until the centre is no longer pink. Rest it for three minutes and slice.
3. Toast the sourdough. Mash the avocado with lemon, salt and pepper straight onto it.
4. Pile on the rocket, the chicken and the drained onion, and finish with pepper.

Contains gluten cereals and sulphites.

RECIPE NOTES
An open sandwich saves the second slice, which is how this stays at 388 kcal with 50 g of avocado on it.
Cold chicken from a roast works as well as freshly cooked. The pickled onion is the part not to skip; it is what stops the whole thing tasting of avocado.

Full recipe: https://www.getfuel8.com/recipes/chicken-avocado-sourdough-open
