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LEMON–YOGURT CHICKEN & MUSHROOM SANDWICH — CHEF PACHI 2025
SCHTICK (≤12 words)
Bright lemony chicken sandwich with mushrooms, yogurt spread, and greens.

DESCRIPTION
This easy, nourishing chicken sandwich balances protein, fiber, and brightness.
A creamy lemon–yogurt spread wakes up simple ingredients, while mushrooms and asparagus add freshness, texture, and antioxidants. Perfect for a quick lunch, light dinner, or a glucose-smart meal when paired thoughtfully.

SERVINGS
1 sandwich (scales easily)

DIETARY PROFILE
• High-protein
• Antioxidant-rich
• Glucose-aware
• Vegetarian-adaptable (swap chicken for grilled mushrooms or chickpeas)
• Contains dairy · Contains gluten

INGREDIENTS
Sandwich
• 3 oz cooked chicken breast, sliced
• 1 slice sourdough bread, toasted
• 1/3 cup cooked mushrooms (sautéed or roasted)
• 6 cooked asparagus spears
Lemon Yogurt Spread
• 3 Tbsp mustard
• 1/3 cup Greek yogurt (plain, full-fat or 2%)
• Grated peel (zest) of 1 lemon
• Pinch black pepper
• Optional pinch salt

INSTRUCTIONS
1. Prepare Lemon Spread
In a small bowl, mix mustard, lemon zest, pepper (and salt if using).
Fold in yogurt until smooth and creamy.
2. Toast & Spread
Lightly toast the sourdough. Spread 1–2 tablespoons of lemon yogurt over the bread.
3. Assemble
Layer mushrooms and sliced chicken over the spread.
Serve asparagus on the side—or tuck a few spears into the sandwich if desired.
4. Finish & Serve
Enjoy warm or at room temperature.

MANAGING YOUR GLUCOSE (Chef Pachi Method)
• Order matters: Start with asparagus and mushrooms → then enjoy the sandwich.
• Why it works: Fiber + protein first helps slow glucose absorption from bread.
• Upgrade: Add extra mushrooms or a second asparagus spear inside the sandwich.

ANTIOXIDANT HIGHLIGHTS
• Mushrooms: Ergothioneine, selenium
• Asparagus: Glutathione, folate
• Lemon zest & cilantro (optional): Flavonoids, vitamin C
• Mustard: Polyphenols

NUTRITION ESTIMATE (1 sandwich)
• Calories: ~360 kcal
• Protein: ~28 g
• Fat: ~10 g
• Carbohydrates: ~32 g
• Fiber: ~5 g
(Estimates vary by bread and yogurt choice)

MAKE-AHEAD & STORAGE
• Lemon spread: refrigerate up to 3 days
• Cooked chicken & vegetables: refrigerate up to 3 days
• Assemble just before serving for best texture

VARIATIONS
• Gluten-free: Use GF sourdough or lettuce wraps
• Dairy-free: Use coconut yogurt + extra mustard
• Vegetarian: Replace chicken with extra mushrooms or grilled tofu
• Spicy: Add chili flakes or Dijon with heat

Delicious Diets are Sustainable Diets — Chef Pachi
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