Life’s a Feast: Chicken and pea open sandwich


PREP TIME: 15 mins
COOK TIME: 15 mins
SERVES: 4 people

In this week’s recipe, I’ve created a healthy open sandwich for you which piles on vegetables and lean protein. I’ve used a layer of avocado instead of spread, natural yoghurt as the dressing, along with whole grain bread to raise your energy levels.

The sandwich boasts big flavours, and also packs a nutritional punch! This recipe can be utilised as a lunch or dinner and this portable powerhouse is a great choice to help you through the day. Enjoy this guilt-free taste of spring!


2 shallots, 1 halved, 1 diced

2 garlic cloves, 1 crushed, 1 minced

500g free-range chicken breasts (or use leftover cooked chicken)

1/2 teaspoon sea salt

3/4 cup plain Greek yoghurt

Juice of one lemon

1 handful fresh mint leaves, sliced thinly

2-3 tablespoons sriracha sauce (optional, alternative for different slant is teaspoon paprika)

100g pack sugar snap peas

1 cup baby peas

100g pack snow peas

1/4 cup flat-leaf parsley, thinly sliced

1/4 cup fresh chives, thinly sliced

8 slices toasted whole grain bread

1-2 avocados


1.Place halved shallot, smashed garlic and two cups of water in a pot (use a little stock if want to impart a little more flavour). Bring to a boil and add in chicken. Simmer for 8 minutes or until cooked through. Transfer chicken to a plate, wrap in foil and let cool before you shred the chicken with a fork.

2.Meanwhile, combine yoghurt, sriracha (or paprika), lemon juice, diced shallot, mint, salt and minced garlic in a small bowl. Set aside.

3.Next string your snow peas and sugar snap peas by gently tearing off the tougher tip of the pea and pulling it down the sides of the vegetable to get rid of the chewy stringy sinew.

4.Bring a small pot to the boil and blanch your baby peas, snow peas and sugar snap in three batches for no more than a minute, then run under cold water and drain.

5.Combine all peas in a medium bowl. Add chicken, dressing, parsley and chives and toss to coat.

6.Season to taste with salt, pepper, and additional lemon juice, if desired.

7.Halve your avocado then remove the seed and thinly slice the avocado in its skin. Gently spoon out. Lay the sliced avocado over the toasted ciabatta, then spoon over the chicken mix. Sprinkle with a little more salt and pepper and serve immediately.