Nutrition Fact: March 1st is sandwich day! Sandwiches loaded with fatty toppings and bread can turn a simple lunch staple into a high-fat calorie dense meal. Instead, celebrate by creating a healthy, easy to make sandwich loaded with nutrients. Replacing white bread with whole wheat bread adds more fiber to your diet, which makes you feel fuller longer. Also, lean protein such as cooked chicken, turkey, or seafood won’t burden your sandwich with excess fat and calories, and is a better alternative to cold cuts which contain lots of fat, sodium, and preservatives.
Prep: 14 minutes
Makes: 4 servings (serving size: 1 sandwich)
1 tablespoon finely chopped fresh tarragon
3 tablespoons canola mayonnaise
3 tablespoons 2% plain Greek yogurt
1 tablespoon fresh lemon juice
1/8 teaspoon kosher salt
2 cups chopped skinless, boneless rotisserie chicken breast
¼ cup minced sweet onion
8 (1 ½-ounce) slices whole rye bread
4 red leaf lettuce leaves
1 cup arugula
Combine the first five ingredients in a large bowl. Stir in chicken and onion. Top each of the four bread slices with one lettuce leaf, about ½ packed cup of chicken salad, ¼ cup arugula, and one bread slice.
Calories: 382cal, Fat: 9g, Carbohydrates: 42.9 g, Fiber: 5.1 g, Sodium: 745 mg, Iron: 3.2 mg