1 whole-grain English muffin, halved
5 oz cooked and diced canned or fresh chicken breast
1 tbs low-fat mayonnaise
2 tsp minced onion
1 tsp minced jarred OR fresh red chili pepper
a few dashes of your favorite hot sauce (optional)
lettuce leaves (optional)
tomato slices (optional)
onion slices (optional)
jalapeno slices (optional)
Toast the English muffin and set aside.
In a small bowl, mash the chicken breast. Add the mayonnaise, onion, chili pepper, and hot sauce, if desired. Gently mix until well combined. Layer both halves of the English muffin with lettuce, tomato, and onion slices, if desired. Spoon the chicken salad mixture evenly on top and add a few additional dashes of hot sauce and jalapeno slices, if desired.
1 serving 360 calories per serving
COMPARE TO A REGULAR CHICKEN SALAD SANDWICH WHICH CONTAINS 550 CALORIES PER SERVING.
TASTY TWIST – LOVE CURRY? COMBINE 5 OZ COOKED CHICKEN BREAST, SHREDDED OR CHOPPED, WITH 1 TBS LOW-FAT MAYO, 1/4 CUP GREEN PEAS (OR TRY SLICED PURPLE GRAPES), 1 TBS MINCED ONION, 1 TSP CURRY POWDER, AND SALT AND PEPPER TO TASTE.