Walnut Chicken Salad Sandwich

  • Yield: 4 servings
  • Prep: 10 mins
  • Cook: 0 mins

Ingredients

1/2cup finely chopped fresh spinach; OR 3 Tbsps finely chopped frozen spinach, thawed and drained
2/3cup nonfat yogurt
1tablespoon lemon juice
1teaspoon dry mustard
1/4cup chopped green onion
1tablespoon chopped fresh dill or tarragon, OR 1/2 tsp dried tarragon or dill
1/2cup finely chopped celery
2cups diced, cooked white meat chicken
1-- apple, cored and diced
1cup (2 oz.) chopped California walnuts
1/2teaspoon salt, if desired
1/4teaspoon pepper, if desired
-- Several leaves iceberg or other crisp lettuce
4-- whole wheat pita breads, halved, if making sandwiches

Instructions

  1. In a large bowl combine the spinach, yogurt, lemon juice, mustard, green onion, dill or tarragon and celery and stir to combine.  Add the chicken, apple, and chopped walnuts, blend well, then season to taste with salt and pepper if you wish.
  2. Either serve the salad on a bed of lettuce leaves, or spoon about 1/2 cup of it into each pita half, tuck in a lettuce leaf, and serve.

Nutritional Info *per serving

  • Calories 490
  • Glycemic Load 2
  • Fat 23g
  • Saturated Fat 2.5g
  • Polyunsaturated Fat 15g
  • Monounsaturated Fat 3.5g
  • Cholesterol 35mg
  • Sodium 710mg
  • Potassium 580mg
  • Carbohydrate 50g
  • Fiber 8g
  • Sugars 10g
  • Protein 27g
  • Trans Fat 0g
  • Vitamin A 10%
  • Vitamin C 10%
  • Calcium 15%
  • Iron 20%
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