I tend to avoid chicken salad in restaurants because it’s loaded with mayonnaise, which gives this innocent-seeming salad an abundance of calories and fat. This sandwich incorporates lots of diced vegetables and a light dressing that gives plenty of flavor without the fat.
1. Preheat the grill or grill pan to medium-high and spray with cooking oil. Grill the chicken, turning once, until cooked through and no longer pink in the center, about 12 minutes. Remove from the grill, cool and dice.
2. Stir the chicken, tomatoes, green pepper, green onion, olives and feta together in a bowl.
3. Combine the sour cream, mayonnaise, lemon juice, tarragon, mustard, garlic and black pepper in another bowl; mix well. Pour the dressing over the chicken mixture and toss to coat.
4. Cut the pita breads in half and line the pockets with lettuce leaves. Divide the filling among the pitas (about 3/4 cup per half). Serve immediately.
6 oz skinless boneless chicken breast
1 Tbsp freshly squeezed lemon juice
1 cup diced plum tomatoes
3/4 cup diced green bell pepper
1/3 cup chopped green onion
3 Tbsp chopped black olives
1/3 cup crumbled light feta cheese
1/4 cup low-fat sour cream
2 Tbsp light mayonnaise
2 tsp dried tarragon or basil
1 tsp Dijon mustard
1 tsp minced fresh garlic
pinch freshly ground black pepper
2 large pita breads
Nutritional Analysis per Serving
Protein 1 g
Saturated Fat 2.6 g
Carbohydrates 25 g
Cholesterol 3 mg
Sodium 290 mg
Prep Time: 15 minutes
Cook Time: 12 minutes
Make Ahead: Prepare salad a day in advance. Fill pita breads just before serving.