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Hungry Girl Today: 10.30.12

HG's Too-Good Chicken Torta

A Mexican Must-Have!
Tortas are delicious, but they're often loaded with heavy, fatty ingredients (as seen in the example to the right). Our recipe gets right all the things that sandwich got wrong. Get it? Good.

One 100-calorie flat sandwich bun (like Arnold/Brownberry/Oroweat Sandwich Thins)
1/2 oz. (about 1 tbsp.) mashed avocado
3/4 tsp. taco seasoning mix
1 tbsp. salsa or pico de gallo
1/2 tbsp. diced onion
2 tbsp. fat-free refried beans
3 oz. cooked and sliced skinless chicken breast
1 tbsp. shredded reduced-fat Mexican-blend cheese
1 large tomato slice
1/3 cup shredded lettuce

Split bun into halves, and lightly toast.

In a small bowl, mix avocado with 1/4 tsp. taco seasoning. Stir in salsa or pico de gallo and onion.

In another small bowl, mix beans with 1/4 tsp. taco seasoning.

On a microwave-safe plate, spread seasoned beans onto the bottom half of the bun. Evenly top with chicken. Sprinkle chicken with remaining 1/4 tsp. taco seasoning, followed by cheese.

Microwave for 45 seconds, or until cheese has melted and chicken is hot.

Place tomato and lettuce over the chicken.

Spread the top half of the bun with the avocado mixture, and place it on top of the sandwich. Enjoy!


Serving Size: 1 sandwich (entire recipe)
Calories: 293
Fat: 6g
Sodium: 760mg
Carbs: 32.5g
Fiber: 8.5g
Sugars: 4g
Protein: 31g