As I try to eat healthier this year, instead of drastically changing my diet, I've tried to make familiar standbys more fit-friendly. And almost nothing's more familiar at lunchtime than the ol' chicken salad sandwich. I've taken to this recipe, which I've adapted to my own liking.
In it, plain nonfat yogurt replaces mayo, and plenty of herbs and fruit keep things interesting. Serve it on the bread of your choice, though I like it on a nice rye.
- Yield:6 sandwiches
- 1 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1 pound boneless, skinless chicken breasts
- 3/4 cup plain nonfat yogurt
- 1 tablespoon Dijon mustard
- 2 tablespoons fresh chives, chopped
- 1 tablespoon fresh tarragon, chopped
- 1 apple
- Juice of 1/2 lemon
- 1 cup finely diced fennel
- 1/2 cup finely diced celery
- 2 cups seedless grapes, cut in half
- 12 slices bread
- Watercress, tough stems removed
- Olive-oil cooking spray
In a medium bowl, combine salt and pepper. Heat a sauté pan on medium-high heat, and mist with cooking spray. Dust chicken with a little of the salt-and-pepper mixture, and then place the chicken in hot pan. Reduce heat to medium, and cover. Cook about 12 minutes, or until the chicken is cooked through, flipping halfway through cooking time. Remove from pan, and set aside.
In a small bowl, combine the yogurt, Dijon mustard, chives and tarragon with the remaining salt-and-pepper mixture. Core apple; dice into 1/4-inch pieces. Put the diced apple in a medium bowl with lemon juice (which keeps it from browning); combine. Add the fennel, celery, and grapes.
Slice cooked chicken into 1/2-inch pieces. Add to salad along with the yogurt dressing, and mix everything together. Serve, dressed with watercress, as sandwiches on the bread of your choice.