Walnut Chicken Salad Sandwich
Description
Most chicken salads are loaded with mayonnaise; this one relies on a yogurt-based dressing to make it moist, flavorful and lower in calories. Use whole-wheat pita bread if you can find it; it contains more fiber, and it’s nutty flavor works well with the walnuts in the salad.
Ingredients
- 1/2 cup finely chopped fresh spinach; OR 3 tablespoons finely chopped frozen spinach, thawed and drained
- 2/3 cup nonfat yogurt
- 1 tablespoon lemon juice
- 1 teaspoon dry mustard
- 1/4 cup chopped green onion
- 1 tablespoon chopped fresh dill or tarragon, OR 1/2 teaspoon dried tarragon or dill
- 1/2 cup finely chopped celery
- 2 cups diced, cooked white meat chicken
- 1 apple, cored and diced
- 1 cup chopped California walnuts
- Salt and pepper
- Several leaves iceberg or other crisp lettuce (optional)
- 4 whole-wheat pita breads, halved, if making sandwiches
PREPARATION
- In a large bowl, combine the spinach, yogurt, lemon juice, mustard, green onion, dill or tarragon and celery. Stir to combine.
- Add the chicken, apple, and chopped walnuts, blend well, then season to taste with salt and pepper if desired.
- Either serve the salad on a bed of lettuce leaves, or spoon about 1/2 cup of the salad into each pita half, tuck in a lettuce leaf, and serve.
NUTRITION
- Calories: 440 cal
- Total Fat: 23 g
- Trans Fat: 0 g
- Polyunsaturated Fat: 15 g
- Cholesterol: 60 mg
- Sodium: 242 mg
- Carbohydrates: 31 g
- Dietary Fiber: 6 g
- Protein: 31 g