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Diabetes Forecast

The Healthy Living Magazine

Sandwich Salads

Per Serving

Sandwich Salads

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
1/2cupdrained, crushed pineapple
1/4cuptoasted slivered almonds
1small apple, shredded
1/2cupshredded carrots
1/2cupdiced red bell pepper
2Tbsp.drained capers
1/2cupdiced roasted red pepper
2slicescrisp cooked lean bacon, crumbled
Spice Variations (Use one or two as desired):
1tsp.curry powder
1/4tsp.sweet paprika
2tsp.minced fresh dill
1Tbsp.minced fresh basil
1Tbsp.minced fresh chives

Directions

  1. 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.
  2. Use salad to fill a sandwich made with whole wheat, rye, or pumpernickel bread (not included in nutritional analysis).
 
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