Introduction
Looking for a delicious and hearty sandwich to satisfy your hunger and fuel your workouts? The Nando’s Bulk-Up Chicken Sandwich is the perfect combination of spicy piri-piri chicken, creamy avocado, and crunchy ciabatta, designed to pack a punch in both flavor and nutrition. This sandwich is ideal for those looking to increase their protein intake while enjoying a meal that’s as delightful to the palate as beneficial for the body.
Description
The Nando’s Bulk-Up Chicken Sandwich features succulent, marinated chicken breast with a distinctive piri-piri kick, complemented by a tangy and creamy piri-piri sauce. Layered with fresh avocado, red onion slices, and Emmental cheese on a crunchy ciabatta roll, this sandwich is a gourmet treat that you can easily make at home. Whether you’re bulking up for a workout or simply craving a flavorful meal, this sandwich delivers on all fronts.
Ingredients For Chicken Sandwich
Piri-Piri Chicken
- 190g (1 large) chicken breast (butterflied): Provides a lean source of protein.
- 100g Nando’s quick marinade (from Tesco): Infuses the chicken with authentic piri-piri flavors.
- 0.5 tsp garlic powder: Adds a robust flavor.
- 0.5 tsp onion powder: Enhances the savory taste.
- 0.5 tsp paprika: Contributes a mild smoky flavor and rich color.
- 0.5 tsp cayenne: Introduces a spicy kick.
- 0.5 tsp salt: Balances the flavors.
- 0.5 tsp pepper: Adds a bit of heat and aromatic quality.
- Juice of half a lemon: Adds brightness and helps tenderize the chicken.
Piri-Piri Sauce
- 20g sriracha: For a tangy, spicy base.
- 35g light mayo: Provides creaminess and balances the heat.
- 0.5 tsp black pepper: Adds a peppery finish.
- Juice of half a lemon: Enhances the tangy flavor.
Other Ingredients
- 1 (100g) ciabatta roll (brand: Tesco): A sturdy and flavorful base.
- 1 slice (30g) Emmental cheese: Adds a creamy and slightly nutty flavor.
- 1/2 medium avocado (mashed and seasoned with salt and pepper): Provides a creamy texture and healthy fats.
- Red onion slices: For a bit of crunch and sharpness.
- Handful of rocket (arugula) leaves: Adds a peppery freshness.
Recipe by@panaceapalm
Step-by-Step Making Instructions For Chicken Sandwich
Step 1: Prepare the Piri-Piri Chicken
- Butterfly the Chicken Breast: Slice the chicken breast horizontally to create two thinner pieces.
- Marinate: In a mixing bowl, combine the Nando’s quick marinade, garlic powder, onion powder, paprika, cayenne, salt, pepper, and lemon juice. Add the chicken breasts and ensure they are well-coated. Let it marinate for at least 30 minutes.
- Cook the Chicken: Preheat a grill or pan over medium-high heat. Cook the chicken breasts for 5-7 minutes on each side until they are fully cooked and have a nice char. Set aside to rest.
Step 2: Prepare the Piri-Piri Sauce
- Mix Ingredients: In a small bowl, combine the sriracha, light mayo, black pepper, and lemon juice. Mix until smooth and set aside.
Step 3: Assemble the Sandwich
- Prepare the Roll: Slice the ciabatta roll in half and toast lightly if desired.
- Layer the Ingredients: Spread a generous amount of the piri-piri sauce on both halves of the roll. On the bottom half, place the cooked chicken breast. Add the slice of Emmental cheese, then layer with mashed avocado, red onion slices, and rocket leaves. Top with the other half of the roll.
Step 4: Serve
- Cut and Serve: Cut the sandwich in half if desired and serve immediately with extra piri-piri sauce on the side for dipping.
Pro Tips
- Marinate Longer: For a more intense flavor, marinate the chicken overnight.
- Adjust Spice Levels: Customize the heat by adjusting the amount of cayenne and sriracha.
- Use Fresh Ingredients: Fresh lemon juice and high-quality chicken make a noticeable difference.
- Rest the Chicken: Letting the chicken rest after cooking helps retain its juices and makes it more tender.
- Toasting: Toasting the ciabatta roll adds an extra layer of texture and flavor.
Preparation Time
- Marinating: 30 minutes
- Mixing and Assembling: 15 minutes
- Cooking: 10-15 minutes
- Total: Approximately 1 hour
Cooking (Grilling) Time
- Grilling: 10-15 minutes
Servings
- Yields: 1 large sandwich
Nutrition Information About Chicken Sandwich
| Nutrient | Amount per Serving |
|---|---|
| Calories | 580 |
| Total Fat | 30g |
| Saturated Fat | 7g |
| Cholesterol | 120mg |
| Sodium | 900mg |
| Carbohydrates | 38g |
| Fiber | 6g |
| Sugars | 5g |
| Protein | 40g |
Health Concerns
Pros
- High Protein: Excellent for muscle building and repair.
- Healthy Fats: Avocado provides heart-healthy monounsaturated fats.
- Balanced Meal: Contains protein, fats, and carbohydrates, making it a well-rounded meal.
Cons
- Sodium Content: May be high in sodium due to the marinade and sauce.
- Calorie Dense: At 580 calories, it may be high for those on a calorie-restricted diet.
- Allergens: Contains dairy (cheese) and gluten (ciabatta roll).
FAQs About Chicken Sandwich
Can I use a different type of cheese?
Yes, you can substitute Emmental cheese with cheddar, mozzarella, or any cheese of your preference.
Is it possible to make this sandwich ahead of time?
While it’s best enjoyed fresh, you can prepare the components ahead and assemble them just before eating.
What can I use instead of a ciabatta roll?
A whole grain bun or a sourdough roll are good alternatives that add different flavors and textures.
How can I make this sandwich less spicy?
Reduce the amount of cayenne in the marinade and use a milder hot sauce instead of Sriracha.
Can I grill the chicken instead of using a pan?
Absolutely! Grilling adds a great smoky flavor and is a healthy cooking method.
Is there a vegetarian version of this sandwich?
Yes, you can substitute the chicken with a grilled portobello mushroom or a plant-based chicken alternative.
Conclusion
The Nando’s Bulk-Up Chicken Sandwich is a delectable and nutritious option for those looking to enjoy a filling meal without compromising on flavor. With its spicy piri-piri chicken, creamy avocado, and fresh ciabatta roll, this sandwich is both satisfying and packed with essential nutrients. Whether you’re preparing it for a post-workout meal or a hearty lunch, this recipe will undoubtedly become a favorite. Enjoy the bold flavors and wholesome ingredients that make this sandwich a standout choice!