Sandwich Salads
Per ServingSandwich Salads |
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Makes: 2 | ||
Serving Size: 1/2 cup | ||
Calories | 140 | |
Fat | 6 | g |
Saturated Fat | 1.3 | g |
Trans Fat | 0 | g |
Carbohydrate | 4 | g |
Fiber | 0 | g |
Sugars | 3 | g |
Cholesterol | 110 | mg |
Sodium | 305 mg (without added salt) | |
Protein | 16 | g |
Choices: Lean meat 3, Fat 1, Lean meat 3, Lean meat 2, Fat 1 |
- Makes: 2
- Serving Size: 1/2 cup
- Preparation Time: 10 minutes
Ingredients
Basic Recipe | ||
3 | Tbsp. | plain nonfat Greek-style yogurt |
1 | 1/2Tbsp. reduced-fat mayonnaise | |
1/4 | cup | finely chopped celery |
2 | Tbsp. | finely minced onion |
Salt and pepper to taste | ||
Main Ingredient Variations | ||
1 | cup | diced cooked chicken breast |
or 1 can (7 1/2 oz.) water-packed tuna, drained | ||
or 1 hard-cooked egg plus 6 hard-cooked egg whites, coarsely chopped | ||
Additional Filling Variations (Use one or more as desired): | ||
1/2 | cup | halved seedless grapes |
1/4 | cup | chopped pitted black olives |
1/2 | cup | peeled, diced cucumber |
1/2 | cup | drained, crushed pineapple |
1/4 | cup | toasted slivered almonds |
1 | small apple, shredded | |
1/2 | cup | shredded carrots |
1/2 | cup | diced red bell pepper |
2 | Tbsp. | drained capers |
1/2 | cup | diced roasted red pepper |
2 | slices | crisp cooked lean bacon, crumbled |
Spice Variations (Use one or two as desired): | ||
1 | tsp. | curry powder |
1/4 | tsp. | sweet paprika |
2 | tsp. | minced fresh dill |
1 | Tbsp. | minced fresh basil |
1 | Tbsp. | minced fresh chives |
Directions
- Mix together the yogurt, mayonnaise, celery, onion, salt, and pepper in a large bowl. Add your choice of chicken, tuna, or egg and egg whites, and mix well. If making tuna salad, add 2 tsp. lemon juice.
- Use salad to fill a sandwich made with whole wheat, rye, or pumpernickel bread (not included in nutritional analysis).