Quick, Healthy Chicken Salad Recipe
One of the easiest meals that is packed with lean protein, hidden veggies, and fruits is the simple and often over-looked Chicken Salad Sandwich. It's also extremely versatile, and can be made in a variety of ways, including the chicken salad sandwich with grapes, or with apples, and nuts can be added as well. Here is the basic recipe that can be changed however needed.
This recipe can also be made ahead of time and will keep in the fridge for a few days, so make a little extra and use it for lunch the next day as well. If the mixture seems to dry out while in the fridge, simply add a small amount of mayonnaise until the mixture is at the proper consistency again.
This is also an incredibly simple recipe that can be used to teach children the basics of cooking.
|Serving size: 1 sandwich|
|Calories from Fat||288|
|% Daily Value *|
|Fat 32 g||49%|
|Saturated fat 11 g||55%|
|Carbohydrates 45 g||15%|
|Sugar 14 g|
|Fiber 3 g||12%|
|Protein 27 g||54%|
|Cholesterol 110 mg||37%|
|Sodium 500 mg||21%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
- 6-8 croissants, potato , or buns of choice
- 3 cups of cooked chicken meat (poached, or for a time saver use a cooked rotisserie chicken)
- 4 diced spring onions
- 2 diced stalks of celery
- 1 1/2 cups of sliced grapes
- 1 cup of mayonnaise
- 2 teaspoons fresh lemon juice
- *optional* 1/2 cup diced cashews
- *optional* 8 fresh basil leaves
- salt and pepper
This recipe makes about 6 sandwiches.
1. Mix the lemon juice, mayonnaise, salt, pepper, and optional basil together.
2. Mix the chicken, sliced grapes, diced celery and onions, and optional cashews.
3. Toast the buns and build the sandwiches to your preferences. They go well with lettuce, tomato slices, and cheese.
Martha Stewart's Chicken Salad Sandwich
Tips to Make Your Meal Healthier
Choose to a high fiber bread source to incorporate more fiber into your diet.
Use low-fat mayonnaise or vegan mayonnaise to cut the fat. You could also use less mayonnaise and add a small amount of olive oil to thin the mixture.
Add more vegetables and grapes. With the thick mixture, it is perfect for hiding large amounts of finely chopped vegetables such as: carrots, onions, apples, cranberries, or "vegetarian chicken meat."