A departure from the deli, this low-fat, creamy, Indian-inspired chicken salad sandwich really hits the spot when you’re looking for something out of the ordinary. A cool combination of tomato, cucumber and greens is tossed with diced chicken and spiced up with curry and cilantro. Stuffed into a pita, topped with a sprinkling of raisins and sunflower seeds, it makes a refreshingly different sandwich.

  • ¾ cup diced cooked chicken or turkey (about 4 ounces)
  • 3 tablespoons plain yogurt
  • 2 teaspoons mayonnaise
  • ¼ cup ¼ inch slices peeled hothouse (seedless English) cucumber
  • 1 plum tomato, diced
  • 1 teaspoons chopped fresh cilantro
  • ½ teaspoon curry powder
  • Pinch of ground cumin
  • Hot red pepper sauce (optional)
  • Salt and black pepper
  • 1 whole wheat pita
  • ½ cup arugula or watercress, rinsed, patted dry, thick steams removed, or ½ cup coleslaw mixture
  • 1 tablespoon raisins
  • 1 tablespoon toasted sunflower seeds (see tip)
  1. Place the chicken, yogurt, mayonnaise, cucumber, tomato, cilantro, curry powder and cumin in a mixing bowl and stir to mix. Season with hot sauce, if desired, and salt and pepper to taste.
  2. Trim ½ inch off an edge of the pita and stuff into the bottom of the pita. Fill the pita with arugula, then add the chicken salad. Top with the raisins and sunflower seeds. If you’re packing the sandwich to go, wrap it tightly in plastic wrap.

Makes 1 sandwich

Nutrition Info

1 portion provides:

  • Protein: 1 serving
  • Vitamin C: ½ serving plus
  • Green leafy and yellow vegetables and fruits: ½ serving
  • Other fruits and vegetables: ½ serving
  • Whole grains and legumes: 2 servings
  • Fat: ½ serving