Chicken or Sardine Sandwich With Black Beans and Avocado

Categories: Large Intestine Fluid Vacuity, Large Intestine Qi Stagnation, Spleen Qi Vacuity

Andrew Scrivani for The New York Times
Published: May 7, 2010
This spicy sandwich is inspired by one often served in the city of Xalapa in the Mexican state of Veracruz. It’s called pambazo, which is also the name of the flaky roll it’s made with. The bread is spread with pureed black beans and traditionally filled with shredded chicken, chorizo or sardines (the sardine version is not easy to find today), as well as lettuce, tomato, avocado, onion and pickled chipotles. Since tomatoes aren’t yet in season, they’re optional here.
Recipes for Health

Each week this series will present recipes around a particular type of produce or a pantry item. This is food that is vibrant and light, full of nutrients but by no means ascetic, fun to cook and a pleasure to eat.

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Recipes for Health: When the Sandwich Is a Salad (May 10, 2010)
Recipes for Health: Sardine and Coleslaw Po’Boy (May 11, 2010)
Recipes for Health: Smoked Trout and Cucumber Sandwich in a Bun (May 12, 2010)
Recipes for Health: Spinach Salad, Roasted Red Pepper and Goat Cheese Bun (May 13, 2010)

1/4 cup cooked black beans (you can use canned but homemade will taste better)

1 whole wheat hamburger bun

1/4 ripe medium avocado, sliced thin

Salt to taste

Lime juice to taste

A generous handful of shredded lettuce, cabbage, arugula, spinach or watercress

1 teaspoon vinegar (sherry, white wine or red wine)

1 ounce shredded cooked chicken breast, or 1/2 can (3.5 ounces) sardines packed in olive oil or water, drained

A few slices of canned chipotle chile (more to taste)

1 small tomato, sliced (omit if not in season)

A few slices onion, soaked for five minutes in water to cover, then drained and rinsed (optional)

1. Mash the black beans, and make sure they’re well seasoned. Spread over the top and bottom halves of the hamburger bun. Layer the avocado over the beans on the bottom half of the bun, and sprinkle with salt and lime juice to taste. Top the avocado slices with the chicken or sardine fillets and the sliced chipotle. Toss the salad greens with the vinegar or additional lime juice until thoroughly coated, and pile on top of the chicken or sardines and chipotles. Top with a layer of sliced tomatoes and onion if desired, and cover with the top bun. Press down and wrap the sandwich tightly in plastic wrap. If possible, allow to sit for 10 to 15 minutes, or for several hours in the refrigerator, before eating.

Yield: Serves two.

Advance preparation: This will keep for a day in the refrigerator.

Nutritional information per sandwich:

With chicken filling: 406 calories; 12 grams fat; 2 grams saturated fat; 24 milligrams cholesterol; 53 milligrams carbohydrates; 10 grams dietary fiber; 591 milligrams sodium (does not include salt added during cooking); 22 grams protein

With sardine filling: 468 calories; 16 grams fat; 3 grams saturated fat; 8 milligrams cholesterol; 52 grams carbohydrates; 10 grams dietary fiber; 710 milligrams sodium (does not include salt added during cooking); 26 grams protein