Lunch 1 Recipe

Prepare chicken (if not pre-cooked)

If your chicken is not cooked, poach or pan-sear a 140–160 g chicken breast: season lightly with 0.125 tsp salt and a pinch of pepper, cook in a skillet with 1 tsp oil over medium heat 6–8 minutes per side until internal temperature reaches 74°C (165°F). Let rest 5 minutes, then slice or shred to yield about 120 g.

Toast the two slices of sourdough: heat a skillet over medium, add 1 tbs olive oil or butter and toast each slice 1–2 minutes per side until golden and slightly crisp. Remove from pan.

Slice the avocado: scoop out the flesh of 1/2 avocado, thinly slice or mash lightly with 0.125 tsp salt and 0.125 tsp black pepper. Spread the avocado evenly over one toasted slice of bread.

Layer the sandwich: on top of the avocado spread, place the shredded/sliced chicken (120 g), two tomato slices, 1 slice cheddar cheese, and 0.5 cup baby spinach leaves. Season lightly with the remaining pinch of salt and pepper if desired.

Finish and warm: place the second toasted sourdough slice on top. If you prefer melted cheese, return the assembled sandwich to the warm skillet for 1–2 minutes per side over low heat, pressing gently, until cheese softens.

Slice and serve: remove sandwich from heat, cut in half diagonally, and transfer to a plate.

Whisk together dressing ingredients in a small bowl: 1 tbs extra-virgin olive oil, 1 tsp fresh lemon juice, 0.5 tsp minced garlic, 0.5 tsp honey or maple syrup, 0.125 tsp salt, and 0.0625 tsp black pepper until emulsified.

Taste and adjust: if too sharp, add a few more drops of honey; if too thick, add a few drops of water and whisk again.

Assemble salad: place 1 cup mixed salad greens in a bowl, add 0.25 cup cucumber slices and 0.25 cup halved cherry tomatoes.

Dress salad: drizzle prepared lemon-garlic dressing over the salad (use about 1–2 tbs), toss gently and serve alongside the sandwich.