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Title:   Chicken Salad Sandwich

Nutrition facts

Serving Size 1 open-faced sandwich (1/6 recipe)
Amount per serving
Calories 238 Calories from Fat 0
Hide Daily Values % Daily Value*
Total Fat 4g 6%
  Saturated Fat 0g 0%
Cholesterol 59mg 20%
Sodium 681mg 28%
Total Carbohydrates 24g 8%
  Dietary Fiber 3g
Protein 27g
Vitamin A 0%     Vitamin C 0%
Calcium 0%     Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.


Serves 6
The chicken salad can also be served over a bed of mixed greens for a lighter lunch.
1teaspoon salt
1/2teaspoon freshly ground black pepper
1pound boneless, skinless chicken breast (2 small whole breasts)(2 small whole breasts)
3/4cup plain nonfat yogurt
1tablespoon Dijon mustard
2tablespoons snipped fresh chives
1tablespoon chopped fresh tarragon
1Granny Smith apple
Juice of 1/2 lemon
1cup finely diced fennel
1/2cup finely diced celery
2cups halved red seedless grapes
6slices pumpernickel bread
1bunch watercress, tough stems removed
Olive-oil cooking spray
 1.   Combine salt and pepper in a small bowl. Heat a large skillet over medium-high heat. Coat with cooking spray. Sprinkle chicken with half of the salt-pepper mixture; place in the skillet. Reduce heat to medium; cover. Cook until chicken is cooked through, about 12 minutes, flipping halfway through. Remove from the pan; set aside.
 2.   In a bowl, combine yogurt, mustard, chives, tarragon, and remaining salt-pepper mixture. Core apple, and cut into 1/4-inch dice. Place apple in a medium bowl with lemon juice, and toss to combine. Add fennel, celery, and grapes. Cut reserved chicken into 1/2-inch pieces. Add to salad with yogurt dressing; stir to combine. Divide salad among 6 slices pumpernickel bread, and sprinkle with watercress.
  Per serving: 238 calories, 4 g fat, 59 mg cholesterol, 24 g carbohydrate, 681 mg sodium, 27 g protein, 3 g fiber

WW Points: 4
Cal: 238 ; Fat: 4 ; Fiber: 3

last edit by blozzom, 9/24/2006 9:33:34 PM

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BFL 1400/day recipes   Body For Life Equal Carb & Protein   Poultry Products   RECIPES   Sandwich  

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