Are you already drooling at the sound of a juicy chicken salad sandwich recipe, then read on. Mouthwatering roasted chicken, crunchy fresh salad, and creamy mayonnaise is just the ticket.
No freshly roasted chicken to hand? Not an issue, leftover chicken works just as well. Or if you’re lucky enough to be near a shop or grocery store that sells quality rotisserie chicken, feel free to incorporate that — it’s on 8fit’s list of grab-and-go favorites. To add a savory crunch to the filling, celery, onion, and dill will deliver a taste sensation. For the juicy sweetness, seedless grapes will punctuate those rich notes. What about the mayo you may ask! For the ultimate healthy mayo recipe (made with Greek yogurt), scroll down further and sneak a peek!
What’s healthy about chicken?
Chicken is a food staple that’s pretty much in every culture’s diet and serves as the base for many classic dishes. Be it in the form of a soup, salad, roast dinner, pie or stir-fry, chicken is a firm favorite. It’s not only tasty but packed with nutritional benefits.
A 3 ounce (100-gram) serving of chicken breast contains a whopping 23 grams of protein – that already makes up a considerable chunk of your RDA. Protein is key in the development and growth of various parts of our bodies. It forms the foundation of our body’s structure, namely the building blocks for skin, hair, muscle, organs, and cells. That’s why it’s one of the three macronutrients. Protein is essential in healthy metabolic functions, balancing out your hormone production and helping your cells to grow and repair themselves.
As we just mentioned above, chicken is rich in protein that helps our bodies grow, muscles in particular. So not only does protein provide you with the necessary fuel to function, it’s made up of amino acids that support in muscle repair. Ensuring you have a sufficient amount of protein in your diet will keep the amino acid balance in check – if it’s off, muscle tissue may start to break down.
Yep, protein is a jack of all trades. It will keep your bone and teeth strong. Another element that comes into play is the phosphorus in the chicken. It’s actually the second most abundant mineral in the body (after calcium), and 80 percent of it resides in our bones and teeth. So a make sure to keep your levels balanced for a healthy set of chops and bones.
The fact that chicken contains so much high-quality protein and is lean meat means that it helps in weight management. The satiating amounts of protein keep you fuller for longer, so you remain satisfied, and the risks of overeating are reduced. This will allow you to savor your next meal mindfully.
Chicken also contains selenium, which plays a critical role in our metabolism as well as thyroid function. It ensures that the thyroid – the gland in your neck that regulates metabolism – remains healthy and continues to produce hormones that manage metabolic processes and energy levels.
Chicken salad sandwich recipe
After reading about the benefits, I’m sure you can see why grannies around the world all have their good old-fashioned chicken broth at the ready whatever the ailment.
Now it let’s turn our attention to creating a flavorful gourmet chicken salad sandwich; recipe is as follows:
Ingredients (yields 4 servings):
- 1 whole grain baguette or 8 slices whole grain bread
- 4 lettuce leaves
- 3 chicken breasts
- 2 celery stalks (finely chopped)
- 1 Tbsp olive oil
- 1 Tbsp dill (chopped)
- 1 cup halved grapes
- ½ red onion (finely chopped)
- pinch of salt
- pinch of pepper
- 1 cup Greek yogurt
- 1 tsp Dijon mustard
- ½ lemon
- 1 tsp garlic powder (optional)
- Preheat your oven to 350°F (180°C).
- Rub the olive oil all over the chicken pieces and sprinkle with salt and pepper.
- Bake for 45 to 55 minutes, or until cooked through. You can check by cutting a piece in half. If the juices run clear, it’s done.
- Remove the chicken from the oven and let it cool. Once it’s cooled down, pull the meat from the bones and roughly chop.
- In a large bowl, combine the chicken, grapes, celery, onion, and dill.
- In a medium bowl, make the healthy mayonnaise by whisking the yogurt, mustard, lemon juice, and garlic powder together.
- Then, add the healthy mayo to the chicken mixture and gently stir until well combined.
- Cover the bowl of chicken and refrigerate for at least an hour.
- Add the lettuce leaf to the baguette or bread slice, then spread it with the chicken mixture. Enjoy!
Chicken salad variations
The ingredients work well as they are, but if you’re looking to experiment or need to swap out a component, here are some tasty alternatives or add-ons that will still do this chicken salad sandwich recipe justice: Raisins, apple, pear, cranberries, walnuts and any herb you fancy.
If you’ve got leftovers or you’re looking for different ways to enjoy the chicken salad sandwich filling that you’ve just prepared, try the following:
- Add it to a plate of salad greens or iceberg lettuce
- Eat it with some whole grain bread
- Make lettuce boats
- Roll it up in a whole grain tortilla wrap
Other chicken recipes in the app
If you enjoyed this chicken salad sandwich recipe and are looking for more ideas, check out the ones on our blog or skim our recipe book. If you sign up for 8fit Pro and download the app, you’ll see hundreds of recipes that incorporate chicken. You’ll have the choice between Cajun Chicken with Pineapple Salsa, Chunky Chicken & Potato Soup, Spicy Peanut Chicken Quesadilla and Sautéed Chicken with Apple to name a handful.