Saturday, April 28, 2007

Ranch Chicken Salad Sandwiches

Prep/Total Time: 15 minutes
Yield: 6 servings

1/4 cup reduced-fat mayonnaise
3 tablespoons fat-free ranch salad dressing
3 tablespoons fat-free sour cream
1 tablespoon lemon juice
1/8 teaspoon pepper
2 cups cubed cooked chicken breast
1/2 cup thinly sliced celery
2 tablespoons diced sweet red pepper
1 tablespoon chopped green onion
6 hamburger buns, split
6 lettuce leaves
6 slices tomato

In a small bowl, combine the mayonnaise, ranch dressing, sour cream, lemon juice and pepper. Stir in the chicken, celery, red pepper and onion until combined. Spoon 1/3 cup onto each bun bottom; top with lettuce and tomato. Replace bun tops.

Tips and Tricks
This is also a versatile sandwich recipe. I omitted the celery and substituted finely chopped raw carrot for the red pepper. You could add cucumber, or whatever veggies your family likes. I didn't measure anything, just eyeballed it, and it turned out fine. I also made pita sandwiches instead of using buns. The easiest way to chop green onions is to use kitchen shears.
Make It Healthier
By using reduced-fat mayo, fat-free dressing and fat-free sour cream, you save 77 calories and 11 grams of fat. You can also replace up to half the amount of sour cream with fat-free plain yogurt without affecting the consistency. Serve on whole wheat rolls. Top with green leafy lettuce such as romaine.
How Kids Can Help
Use Pampered Chef chopper to chop pepper. Stir liquid ingredients. Top buns with salad mix.
Suggested Sides
sweet potato fries, three-fruit smoothies

Nutrition Facts
1 sandwich equals 257 calories, 7 g fat (1 g saturated fat), 41 mg cholesterol, 456 mg sodium, 29 g carbohydrate, 2 g fiber, 18 g protein
Diabetic Exchanges
2 starch, 2 very lean meat, 1/2 fat

1 comment:

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