Chicken salad sandwich

Ingredients: 2 chicken breasts, 1 tablespoon olive oil, ½ cup of finely chopped celery, 1 cup of red grapes cut in half, ½ cup of non-fat all-natural plain yogurt, 1 green apple cut into ½ inch cubes, 1 teaspoon Worcestershire sauce, 1 red bell pepper, cut into ½ inch cubes, ½ cup chopped walnuts (optional), ½ minced small onion (optional), lettuce and tomato slices (garnish), whole-grain or whole wheat bread.


Preheat oven to 350°F. Lightly coat a pan with olive oil to keep the chicken from sticking to the pan. Trim off excess fat from chicken breasts, place on pan and season with your favorite fresh herbs. Cook the chicken in the oven for 15-20 minutes or until chicken is cooked through. Allow chicken to rest at room temperature for 5-10 minutes. Cut cooked chicken breasts into ½ inch to 1 inch cubes.

Combine chicken cubes, celery, grapes, yogurt, apple, red bell pepper and Worcestershire sauce in a large bowl. Onion and walnuts are optional. Allow salad to chill in refrigerator. Serve with sliced tomatoes and lettuce on whole-grain or whole-wheat bread.

Makes 4 servings, each serving contains approximately:

264 calories, 32 calories from fat, 3 g fat, 32 mg cholesterol, 370 mg sodium, 36 g carbohydrate, 

24 g fiber, 15 g sugar, 21 g protein