Tuesday, March 12, 2013

Chicken Avocado and Blue Cheese Sandwich with Garlic Aoli is Perfectly Low Carb

You might be forgiven for the immediate blasphemous cursing erupting from your mouth at this very moment. I hear you. I do.

Satisfying and low carb too. This chicken sandwich bears no
resemblance to our old high carbage days.
You’re saying, “Who the hayull (Texan for h-e-double ut oh) does she think she is? *snort* She’s now demonstrating how to be an even bigger waste-of-blog-space than she has in months past.

Now Susie’s turning out such derivative drivel as telling me how to make a sandwich with store bought rotisserie chicken. What a crock of horse puckies!

Next thing you know, she’ll be showin’ me how to boil water! Razzafrazzin’ rumplemazzin’ curfufflesplazzle #%@@@@#$#$#$@$^$^#@$$!!!!!!!”

So on that note, please be sure to join me next week as we explore the mysteries of boiling water. *evil grin*
Yeah, what can I say? Some days I just WANT what I want? You know? And it just happened to be a big ol’ luscious chicken, avocado and blue cheese sandwich.


What’s that you say?

Yes, you can pick-up a low carb sandwich with your own
two hands if you wanna! I love to add a splash of olive oil
or House Vinaigrette to my sandwich greens.
I can’t have a sandwich and be on a true low carb diet?

Wha What????

Thank you.

I did not know that!

Well, then can you explain to me why on earth I am not supposed to eat a sandwich on my low carb diet when it only has 6 net grams of carbs in it?


No I’m not lying to you. This sandwich which INCLUDES THE HAYULL OUTTA BREAD, is only 6 net grams of carbs. What’s illegal about that?”

“Nothin?” You said.

“Nothin’? That’s what I thought I heard you say.”

Ok, so now that we have permissions outta the way and have effectively dispatched the food police to the outer reaches of lower Slombovia, let’s get down to brass tacks.
Sometimes we need to take short cuts for whatever reason…fill in your blank here. We do. And that’s the fact, Jack – especially for weeknight meals. In our old pre-low carb days we would just shuffle off for a bowl of cereal or a bologna on Wonder Bread with tater chips, or drive through a fast food lane.

I saw you.

Hayull, I saw ME! I know there are at least 3 of those sandwiches and chips still hanging around on my bottom from fifteen years ago! But the point is, sometimes we need a fast and furious meal that doesn’t involve a package! And sometimes we get hungry for that old Wonder Bread sandwich. That’s why I keep Revolutionary Rolls or Revolutionary Focaccia bread in the freezer at all times. And, since I’m not askeered of having a sandwich with 12g of net carbs, I will sometimes make my Wonder Bread knockoff and enjoy that like nobody’s business.

Sandwich fixin' for a low carb Chicken, Avocado and
Blue Cheese Sammy with Garlic Aoli. You won't even miss
the bacon, but you could add it too, if you choose! 
The point is…a low carb lifestyle CAN include delicious and innovative sandwiches. Skip the bologna this time! Go gourmet with spring mix and avocado with blue cheese! Heck, add a few thinly sliced carrot strips and cucumber. I assure you, they will NOT make your blood sugar spike. So getouttatown with that fear!

Use my homemade garlic aoli (Creamy Garlic Dijon Mayonnaise) and sit back with a side of Roasted Grape Tomatoes and Brussel Sprouts. You’ll forget all about the chips and won’t believe you’re dieting. The whole sandwich is a Nutritional Ketosis dream-child and is very Atkins Induction, diabetic, and Paleo friendly.

Also, let’s talk budgets. Lunchmeat is upwards of $6.99/lb for the good stuff. I wouldn’t touch the “not-good” stuff with a ten foot pole these days (hey I have some standards)! For about a dollar less, I can buy a rotisserie chicken from HEB and get about 20 ounces of meat off the chicken, plus have leftover bones to freeze for making bone broth. Score!

Sure, I can make my own rotisserie chicken, thanks to Ron Popeil and his dynamite Showtime Rotisserie. But I pay $0.79/lb per chicken. I have to pay for electricity, spices, time, my energy…and all that comes out to WAY more than $5.99/rotisserie chicken. That means my pre-cooked rotisserie chicken is ready, willing and able to nourish at a moment’s notice for the very low price of $0.30/ounce.

Dayum, shazam!

Now that’s usin’ the ol’ noggin’.

Chicken Avocado Blue Cheese Sandwich

Cost per sandwich: $1.62

Recipe By: Susie T. Gibbs
Servings: 1 serving          Serving Size:  1 sandwich                Yield: 1 sandwich
Preparation Time : 10 Minutes
Simmering Time: 10 Minutes

Cuz sometimes you just miss a quick sandwich on low carb! A sandwich you can pick-up with your own grubby little mitts!

Chicken Avocado and Blue Cheese Low Carb
Sandwich with Garlic Aoli
  • 2 ounces chicken, rotisserie, original, HEB brand
  • 1/8 large avocado -- about 2 ounces
  • 1 serving Basic Revolution Rolls
  • 2 tablespoons Creamy Garlic Dijon Mayo (see recipe below)
  • ½ ounce blue cheese -- crumbled
  • 2 tablespoons red onion -- slivered
  • ½ cup spring mix
  • ½ teaspoon olive oil

  1. Make Revolutionary Rolls and have them hangin' around in the ice box or Deep Space 9 (aka the freezer).
  2. Slice or dice chicken. Slice avocado
  3. Slice roll and slather both sides of the roll with Creamy Garlic Dijon Mayo. Top bottom half of roll with red onion, spring mix and blue cheese. Drizzle with olive oil. Top with sliced chicken. Cover with top half of the roll. Cut sandwich in two and serve.

Per Serving: 503 Calories; 41g Fat (72.0% calories from fat); 29g Protein; 7g Carbohydrate; 1g Dietary Fiber; 254mg Cholesterol; 735mg Sodium; 6g Net Carbs

Serving Ideas: Serve sandwiches with Roasted Grape Tomatoe and Brussels Sprouts.

We often think sandwiches are a thing of the past in a low carb lifestyle. But that just isn't so! Not only can you have a delicious, sophisticated sandwich packed with flavor, but it's Nutritional Ketosis worthy AND Atkins Induction friendly too.

Planning ahead to have Revolutionary Rolls always ready--making the mayo in advance, means these sandwiches are ready for a quick, flavorful weeknight dinner.
Copyright © 2012 Fluffy Chix Cook. All rights reserved.

Creamy Garlic Dijon Mayonnaise

Cost per full recipe: $1.52
Cost per tablespoon: $0.11
Recipe By: Susie T. Gibbs
Servings: 14          Serving Size:  1 tablespoon                Yield: 14 tablespoons
Preparation Time : 10 Minutes
Simmering Time: 10 Minutes

Homemade garlic mayonnaise with a Dijon mustard bite is lightened up using Greek Yogurt.

  • 1 large egg yolk
  • 2 teaspoons Dijon mustard
  • ½ teaspoon Worcestershire sauce
  • 1/8 teaspoon Tabasco sauce
  • 2 tablespoons lemon juice
  • 1 clove garlic -- peeled and pressed
  • 1/8 teaspoon kosher salt
  • 1/8 teaspoon black pepper -- freshly ground
  • ½ cup olive oil, extra light, Bertolli -- Bertolli extra light recommended
  • ¼ cup Greek yogurt

  1. Combine first eight ingredients in the bowl of a small food processor or blender. Pulse to combine.
  2. Turn processor on and begin drizzling olive oil into emulsion in a slow trickle. Watch the bowl to make sure the oil is being consumed. It will look creamy and homogenous. If you are pouring too quickly, you will see liquid oil in the bowl spinning around outside the emulsified mayonnaise. If that happens, stop pouring in olive oil and pulse processor or blender until mayonnaise looks emulsified again, then resume incorporating olive oil.
  3. Add mayonnaise to Greek yogurt. Mix thoroughly. Adjust to salt and pepper to taste.
  4. Cover and refrigerate up to a week.
  5. (Note: If you are immune compromised, please use pasteurized eggs in the shell, available at your grocery store. Although we cannot recommend using raw eggs, due to potential risk of contamination from salmonella and other food borne diseases. You might lessen risk of illness by choosing to use true, free range chickens in place of battery eggs.  ~ The food police made me say this.)
Per Serving: 81 Calories; 9g Fat (94.8% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 17mg Cholesterol; 32mg Sodium; trace g Net Carbs
Serving Ideas: Serve on hamburgers and sandwiches, as a dipping sauce for chicken fingers and as a salad dressing.

SusieT's Notes:
If you hate the flavor of extra light olive oil, feel free to use a light oil of your choice such as rice bran oil, safflower oil, or Canola oil. Once you make this delicious mayonnaise or garlic aoli by any other name, you will know the secret of homemade mayo and how easy it is to make. It takes seconds, keeps for a week to 10 days and tastes better than any mayo out of a jar. The best thing about it is it's SOY FREE!!! Yippee!

The Greek yogurt isn't strictly necessary, but it does extend the mayo and drop the cals per tablespoon if you're looking to economize on condiments. Copyright © 2012 Fluffy Chix Cook. All rights reserved.
Hey y'all watch out for my new Fluffy Chix Cook Wraps and Flatbreads, perfect for pizzas and gyros and such.


  1. Haha!! Good to see you back, Susie. (((HUGS)))
    This looks great!

    1. Thank you Jen! MUAH! It's good to be back! It's absurdly simple and almost embarrassing to post "how to make a sandwich" lol! But you know, I want everyone to know that just cus you don't have tons of time or a big budget, that low carb is still a very feasable lifestyle to follow for health and longevity! You know?

  2. Replies
    1. MUAH! Sweet cheeks! I always knew it was you and Jen as my "two readers" here. ;)

      So today I had cups of the bone broth from the chicken for lunch. I was sposed to make faux pho but no time or energy. So I just heated it up and sipped on it. I swear I felt better this afternoon for having done that. Not a single thing went to waste on that bird! I added a pinch of five spice powder and a cinnamon stick when I was making it. Oh my. So good. *drool*

  3. More than two!!! I've been here too!!! (HUGS!)

    I made some bone broth from my rotisserie chicken carcasas recently too, and now have a bag of bones and remnants from 3 chickens since then that I plan to make into bone broth this week also. I even got onion, carrot, celery and parsley to add this time! Gosh, I have so enjoyed that broth from a few weeks ago!

    I know I've said it other places in cyberspace recently, but SOOOO glad you are doing better and are back with us. You were definitely missed!

    Alice B.

  4. I've been here lurking and checking, too - thinking about you - SO hoping you'd be back soon - such a nice surprise to find you'd been here - even when I wasn't! This sandwich....DROOL !! My mouth starts watering when looking at the food porn pix. Thanks.. and WELCOME BACK


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