Sandwich Salads
Per ServingSandwich 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 |
| 1/2 | 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).
