Mediterranean Chicken Salad Sandwich
This protein and nutrient-packed Mediterranean chicken salad sandwich is a great option for anyone looking to spruce up their lunch menu! For me, it provides a simple, delicious and filling workweek lunch. Leftovers store well in the refrigerator for up to three days, so I can make this on a Sunday and eat it for lunch Monday, Tuesday, and Wednesday!
This recipe yields enough chicken salad for 6 large sandwiches. However, you can consider using one slice of bread. For a smaller sandwich, try adding a side salad or a side of veggies and hummus dip.
Grilling the sandwich in a pan with a small amount of extra virgin olive oil is also a great alternative to this recipe! Or, try it on crackers or dip celery and carrot sticks in it for a healthy snack! Here’s the recipe, you do you...and enjoy!
Total time: 25 min. | Prep time: 25 min.
Serving Size: 1 large sandwich | Servings: 6
Ingredients for chicken salad sandwich:
- 2 large chicken breasts, cooked and shredded; will yield 3 cups
- 12 slices of Pepperidge Farm 15 whole-grain bread
- 1 cucumber, diced
- 1 bell pepper, diced (red, yellow, and orange are the most eye-healthy choices here and taste much sweeter than green bell peppers - I always use red for my chicken salad for taste and color)
- 1 cup of grape tomatoes, halved
- ¼ of a red onion, diced
- 2 tablespoons of jarred capers (optional - I love capers, you may not...they have a distinct flavor)
- ⅓ cup of olives, chopped (can use either kalamata or manzanilla olives or a little bit of each...whichever you prefer flavorwise)
- 6 oz jarred artichoke hearts, drained and diced
- Juice of one lemon, squeezed
- ¾ cup of avocado oil mayonnaise
- Salt (or garlic salt) and pepper to taste (¼ tsp of garlic salt and ¼ tsp of pepper is what I use)
Directions for chicken salad sandwich:
- Chop raw chicken breasts into quarters and boil (yes, boil) chicken for 20 minutes or until fully cooked (You can fry your chicken breast in a pan on the stove using extra virgin olive oil or avocado oil with seasonings if you prefer this method. Though it does change the consistency of the chicken salad slightly, it allows you to change the flavor of your chicken salad if you desire)
- While chicken is boiling, dice the cucumber, onion, bell pepper, and half the grape tomatoes; set aside
- Chop olives and artichoke hearts
- Place capers, olives, artichoke hearts in a bowl, add squeezed lemon and salt and pepper into the bowl and stir
- Combine all chopped ingredients in a large bowl and mix with mayonnaise
- Shred cooked chicken and allow to cool (you can use forks to shred or if you prefer smaller shredded pieces, you can blend chicken in a food processor - this is how I prefer my chicken salad)
- Add chicken to mix and combine all ingredients
- For best results, place in the refrigerator for one hour before eating
- Serve on 2 slices of bread, creating a sandwich
Making things easier
Though it’s always healthiest to prepare your own chicken at home, I do have a few hints for you that may make things easier if you’re pressed for time. You can purchase whole pre-cooked rotisserie chickens at most grocery stores (and they are delicious!). For this recipe, simply peel off the skin of the chicken (I know, I know it’s yummy...but NOT healthy) and shred the meat to desired consistency for your chicken salad.
You can also buy fully cooked canned chicken, which is a decent substitute, but not my first choice when preparing chicken salad. I use this when I’m really in a pinch. Drain the water from the can and shred before use. There isn’t any added sugar in canned chicken, but there is a high level of sodium if this is something you try to avoid with your diet.
You may eat your chicken salad right away, but storing it in the refrigerator for an hour before eating will allow for the best taste and consistency. Store any leftovers in a sealed container in the refrigerator for up to three days
- calories: 476
- carbohydrates: 49.7g
- cholesterol: 34mg
- fat: 26.1g
- fiber: 11.2g
- potassium: 370mg
- protein: 21.3g
- saturated fat: 4.5g
- sodium: 754mg
- sugars: 9.4g
Disclaimer: MacularDegeneration.net does not provide any express or implied warrant toward the content or outcome of any recipe.
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