Three-quarters cup chicken salad with cheese, walnuts and lettuce on 2 slices whole-wheat bread.
Ingredients
- 2 boneless, skinless chicken breast halves, tenders removed (about 5 oz each)
- ¼ cup low-fat yogurt
- 2 Tbsp mayonnaise
- 1 Tbsp fresh lemon juice
- 1 tsp Dijon mustard
- 1 medium stalk celery, thinly sliced
- 2 Tbsp finely chopped red onion
- 1 Tbsp finely chopped fresh tarragon
- Salt and pepper
- ¼ cup chopped walnuts
- 2 slices whole-wheat bread
- 1 deli slice cheese of choice
Instructions
- Place chicken breasts in a medium saucepan and add water to cover. Place over high heat; bring to a boil. Skim off any scum that forms. Reduce heat; simmer 10 minutes. Remove pan from heat; allow chicken to cool in cooking liquid for 45 minutes.
- In medium bowl, combine yogurt, mayonnaise, lemon juice and mustard. Shred chicken into bite-size pieces; add to bowl with celery, onion and tarragon. Season with salt and pepper. Sprinkle with walnuts.
Makes 2 cups. Serve in 3/4 cup portion on sandwich and top with cheese.
Make ahead: Salad can be made 1 day ahead. Refrigerate, tightly covered.
Nutritional Information
- 1 sandwich = 590 calories
- Protein: 1 serving
- Calcium: 1-plus servings
- Green leafy or yellow: ½ serving
- Whole grains: 2 servings
- Fat: 1 serving
Yes 
No 
Trending On What to Expect
