Walnut Chicken Salad Sandwich

By Rebecca Peizer
Total Time
10 Mins
Serves
4
Meal
Lunch

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.

Prep Time
10 Mins
Cook Time
0 Mins
Total Time
10 Mins
Calories
440
Total Fat
23
Trans Fat
0
Polyunsaturated Fat
15
Cholesterol
60
Sodium
242
Carbohydrates
31
Dietary Fiber
6
Protein
31

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

  1. In a large bowl, combine the spinach, yogurt, lemon juice, mustard, green onion, dill or tarragon and celery. Stir to combine.
  2. Add the chicken, apple, and chopped walnuts, blend well, then season to taste with salt and pepper if desired.
  3. 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.