Extreme Makeover Chicken Salad Sammy

Ingredients

• 2 cups arugula 
• 8 oz chicken breast 
• 2 tbsp optional: dill roughly chopped
• 0.5 cup greek yogurt low-fat
• 8 slices bread 
• 4 servings pepper black freshly ground
• 1 cup radishes thinly sliced
• 0.5 cup grapes red quartered
• 0.3 tsp salt 
• 0.3 cup spring onion finely chopped
• 2 tbsp walnuts toasted roughly chopped

Equipment

• bowl
• sauce pan

Directions

1. To cook the chicken, bring a saucepan of water to a boil over high heat.
2. Add the chicken and simmer for 15 minutes, or until cooked through.
3. Remove from water and cool completely. When cool, cut into 1/2-inch/1.3-centimeter dice.
4. Place in a bowl with the grapes, walnuts, dill, scallions, yogurt, salt and black pepper. Stir to combine.
5. To assemble the sandwiches, place 4 slices of bread on a work surface. For each sandwich, top with 1/2 cup/10 grams arugula, 1/2 cup/70 grams chicken salad, 1/4 cup/29 grams sliced radishes and another piece of bread.
6. You can also try substituting shrimp for the chicken and hazelnuts for the walnuts!
7. Save the cooking water from the chicken. It will be lightly flavored from the chicken and can make a nice base broth for soup. Freeze it!
8. Per Sandwich: Calories 260, protein 23 g, total fat 6 g, carbohydrates 28 g, sodium 460 mg, fiber 5 g
9. The Truly Healthy Family Cookbook
10. Reprinted with permission from The Truly Healthy Family Cookbook: Mega-nutritious Meals that are Inspired, Delicious and Fad-free by Tina Ruggiero, M.S., R.D., photography by Bill Bettencourt. Copyright © 2013 Tina Ruggiero. First published in 2013 by Page Street Publishing.