The Challenge: Creating a Healthier Chicken Salad Sandwich
My husband loves chicken salad sandwiches, but we all know they are not the healthiest of meal choices. At a whopping 700 calories each, munched within moments, they are not good for the waistline, not good for the heart, nor does a chicken sandwich stabilize blood sugar. Add to this that usually chicken salad is made with mayonnaise, which contains as much as 80% vegetable oil, often soybean oil = UNHEALTHY fat = UNHEALTHY Sandwich
What do you do when you love a certain food but you know it isn’t healthy?
In an effort to make diabetic living for my husband more enjoyable, I am always on the hunt to find and create healthier recipes. His love of chicken salad sandwiches made me experiment instead of giving up on a favorite food. So, I’ve tried different things to see if I could make chicken salad sandwiches healthier while still keeping them tasty.
I believe I found a winner yesterday. The ultimate proof: It received my husband’s stamp of approval. I will call it St. Patrick’s Chicken Salad Sandwich.
What did I do differently? In a nutshell:
- Added vegetables to give a healthy crunch
- Used avocado instead of mayonnaise
- Added some tasty spices
St. Patrick’s Chicken Salad Sandwich
- 1 cup cooked chicken, cut into small cubes
- 1 Avocado, mashed
- ¼ cup diced pickles
- ¼ cup diced onions
- ¼ cup diced celery
- ½ tsp salt (to taste)
- ½ tsp pepper
- ½ tsp garlic powder
- 1 tsp onion powder
- ½ tsp cumin
- Lettuce or spinach leaves
- Tomato slice
- Low carb, whole wheat bread
Mix first 10 ingredients, blending well. If you are able, let mixture sit for 15 minutes for flavors to meld.
Toast a slice of bread, line with lettuce leaves and tomato, top with chicken salad.
***. For diabetics, I recommend using just one slice of bread and topping the sandwich with another layer of lettuce or spinach.***