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Easy Chicken Salad Sandwich Recipes

Article by Diet Bites

These little sandwiches are so simple to prepare using minimal ingredients.

There are two things which influence the caloric content of chicken salad sandwiches: the bread and the spread.

Diet Tip

If you feel cheated on the amount of food that you're eating while dieting, switching to a low calorie diet bread which contains 35 calories per slice can allow you to eat twice the amount of bread for the same number of calories as that standard 70 calorie slice.

Most commercially prepared sandwich bread contains 60 to 70 calories per slice. The gourmet versions - such as potato, rye, pumpernickel and honey-oat often contain over 100 calories per slice.

Diet Tip

The spread is generally full-blown Mayo for chicken salad and it holds quite a number of calories and fat grams. One Tablespoon of the light salad dressing contains about 50 calories and 5 dietary fat grams.

Fat-free versions contain about 11 calories per Tablespoon and 1/2 gram of dietary fat. One Tablespoon of regular Mayo contains 103 calories and about 12 fat grams. One cup contains 1,644 calories and 185.94 fat grams. This is why it is vital to control certain foods that are very high in caloric content during the weight loss - as well as the weight maintenance phase of dieting.

By reducing the number of calories in the bread and the spread that is used in our Chicken Salad Recipe, we will reduce the over-all caloric values significantly.

Chicken Salad Sandwich Recipe Ingredients, Preparation Directions

Our recipe uses toasted bread but you can certainly enjoy yours fresh if you prefer. When bread is toasted, yet again we face that 'spread' issue. So rather than using full-blown butter or margarine for toasting, here are some low calorie options:

Spread the bread with reduced fat margarine which contains 40 or less calories per serving

Use butter flavored cooking spray; coat one side of each side of bread and toast using a pan on the stove top, a pop-up toaster or toast the bread under the broiler of a regular oven or toaster oven.

chicken salad recipeFor this recipe we used cooking spray which adds zero calorie to the bread and we calculated total caloric values of the recipe based on this cooking method.

You can also toast the bread as you like it and skip adding any other spreads.

For the chicken salad, mix the following ingredients - then spread onto the toasted bread.

3 ounces of roasted chicken, chopped or shredded
Diced onion - how much you use depends upon your personal taste preferences
Dash Celery Seed, Salt and Cracked Pepper
1 Tablespoon of Light Miracle Whip

To make a gourmet chicken salad, add the following ingredients: chopped pecans or walnuts, dried cranberries, dark or golden raisins, chopped celery with the strings removed or sliced mushrooms.

If you're short on time, a cooked chicken from your neighborhood deli will work very well with this recipe.

Quick Chicken Salad Recipe

Add a bed of spring greens and other ingredients that you like to the salad bowl. Arrange fresh fruit on the rim of the bowl. Top with slices of lean grilled or roasted chicken. Drizzle with a light salad dressing.

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