Extreme Makeover Chicken Salad Sammy

Extreme Makeover Chicken Salad Sammy
Extreme Makeover Chicken Salad Sammy
Chicken, Red Grapes, Walnuts, Dill, Scallions, Radishes and Arugula When my mom comes to visit on a busy weekday, I want to make a quick yet nutritious lunch for the two of us. Chicken salad is a classic I can usually whip up using ingredients I have left over in my refrigerator. But this recipe is what I call a "basic made better." With less fat than traditional chicken salad, more protein and a lot more flavor, this luscious salad can be enjoyed on anything from a baguette to marbled rye or served in a pita or atop a bed of mixed greens with a side of cornbread. You can't go wrong! And it is all the better if you have cooked chicken on hand. Either way, you can make this satisfying lunch in a snap.
  • Preparing Time: -
  • Total Time: -
  • Served Person: 4 sandwiches
Sandwich Chicken Nut Poultry Back to School Lunch Walnut Arugula Radish Healthy Grape Dill Green Onion/Scallion Peanut Free Soy Free
  • 1/4 tsp salt
  • 8 oz/224 g chicken breast
  • 1/2 cup/75 g red grapes, quartered
  • 2 tbsp/14 g toasted walnuts, roughly chopped
  • 2 tbsp/8 g dill, roughly chopped
  • 1/4 cup/25 g finely chopped scallion
  • 1/2 cup/120 g low-fat greek yogurt
  • several grates of freshly ground black pepper
  • 8 slices multigrain bread
  • 2 cups/40 g arugula
  • 1 cup/116 g thinly sliced radishes

Preparation To cook the chicken, bring a saucepan of water to a boil over high heat. Add the chicken and simmer for 15 minutes, or until cooked through. Remove from water and cool completely. When cool, cut into 1/2-inch/1.3-centimeter dice. Place in a bowl with the grapes, walnuts, dill, scallions, yogurt, salt and black pepper. Stir to combine. To assemble the sandwiches, place 4 slices of bread on a work surface. For each sandwich, top with 1/2 cup/10 grams arugula, 1/2 cup/70 grams chicken salad, 1/4 cup/29 grams sliced radishes and another piece of bread. You can also try substituting shrimp for the chicken and hazelnuts for the walnuts! Tina's Tip:Save the cooking water from the chicken. It will be lightly flavored from the chicken and can make a nice base broth for soup. Freeze it!Per Sandwich: Calories 260, protein 23 g, total fat 6 g, carbohydrates 28 g, sodium 460 mg, fiber 5 g Nutritional analysis provided by The Truly Healthy Family Cookbook Reprinted with permission from The Truly Healthy Family Cookbook: Mega-nutritious Meals that are Inspired, Delicious and Fad-free by Tina Ruggiero, M.S., R.D., photography by Bill Bettencourt. Copyright © 2013 Tina Ruggiero. First published in 2013 by Page Street Publishing.

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