Healthy Lunch Sandwich Recipes

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Chicken Avocado Caesar Salad Wrap, recipe provided below (adapted from Cooking Classy)

Ingredients

  • 1 1/2 lbs boneless, skinless chicken breasts, grilled then cooled 10 minutes and diced*
  • Romaine lettuce (you'll need about 2/3 of 1 head)
  • 2 small avocadoes, peeled and diced
  • 1 cup halved grape tomatoes
  • 1/3 cup finely shredded or shaved parmesan cheese
  • 4 burrito size whole wheat or white tortillas
  • Dressing
    • 2/3 cup fat-free plain Greek yogurt
    • 1/4 cup light-mayonnaise
    • 1 Tbsp olive oil
    • 3 anchovy fillets, mashed finely to a paste (1 1/2 tsp paste)
    • 1 1/2 Tbsp fresh lemon juice
    • 2 tsp worchestershire sauce
    • 1 1/2 tsp dijon mustard
    • 2 small garlic cloves, pressed through a garlic crusher
    • 2 Tbsp water, or as needed
    • Salt and freshly ground black pepper

Directions

  • For the dressing:
  • Whisk all dressing ingredients together, add in water to thin 1 Tbsp at a time (it should be a somewhat thick dressing). Season with salt and pepper to taste.
  • For the wraps:
  • Layer tortillas with lettuce, grilled chicken, avocados, tomatoes, and parmesan. Spoon dressing over tops and wrap. Serve immediately.
  • *This is how I prepared and grilled the chicken - preheat grill over medium-high heat to about 425. Pound chicken breast to even thickness then brush both sides lightly with olive oil. In a small bowl whisk together 1 tsp Italian seasoning, 3/4 tsp salt, 1/2 tsp pepper, 1/2 tsp onion powder and 1/8 tsp garlic powder. Sprinkle evenly over both sides of chicken. Grill about 4 minutes per side on preheated grill or until center registers 165 on an instant read thermometer.
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Tuna and Chickpea Pita Sandwich, recipe provided below (adapted from Cooking Classy)

Dressing

  • 1/3 cup fat-free or low-fat Greek yogurt
  • 1/4 cup light mayonnaise
  • 2 1/2 Tbsp fresh lemon juice
  • 1/4 cup chopped fresh parsley
  • 2 tsp chopped fresh rosemary or 1/2 tsp dried crushed
  • 1 tsp chopped fresh thyme leaves or 1/4 tsp dried

Tuna Salad

  • 2 (4.5 - 5 oz) cans white albacore tuna, drained well
  • 1 (15 oz) can chickpeas (aka garbanzo beans), drained and rinsed
  • 3/4 cup chopped celery
  • 1/3 cup finely chopped red onion
  • Salt and freshly ground black pepper
  • 2 medium tomatoes, sliced
  • 2 cups spinach
  • Whole wheat pita pocket bread

Directions

  • In a small mixing bowl whisk together Greek yogurt, mayonnaise, lemon juice, parsley, and thyme or rosemary. To a medium mixing bowl add tuna chickpeas, celery, and red onion. Pour Greek yogurt mixture over the top and toss everything to evenly coat. Season with salt and pepper to taste and toss. Slice pita pockets in half then slice through the center to open. Layer in spinach, tomatoes and tuna salad mixture. Serve immediately.
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Almond Poppy Seed Chicken Salad Sandwich, recipe provided below (adapted from Cooking Classy)

Chicken Salad

  • 1 1/4 lbs boneless skinless chicken breasts, cooked, chilled and diced into small cubes*
  • 1 1/3 cups red grapes, halved
  • 3/4 cup small diced celery
  • 1/2 cup sliced almonds, toasted
  • 1/3 cup chopped green onions (green portion only)

Dressing

  • 2/3 cup plain fat-free Greek yogurt (I used Fage for this since it has a thicker consistency)
  • 1/4 cup light mayonnaise
  • 2 Tbsp honey
  • 1 Tbsp red wine vinegar
  • 1 Tbsp poppy seeds
  • 1 tsp dijon mustard
  • 3/4 tsp salt, or to taste

Directions

  • For the dressing: Mix all dressing ingredients together in a medium bowl until well combined.
  • For the salad: Add all chicken salad ingredients to a large mixing bowl or a salad bowl. Add dressing and toss to evenly coat. Store in refrigerator. Serve within 1 - 2 hours for best results (it's still good for another day but the almonds soften a little and the grapes juices run into the dressing).
  • *To cook the chicken, I lined a rimmed baking sheet with foil. I pounded chicken to an even thickness and brushed both sides of the chicken lightly with olive oil and seasoned with salt and pepper and roasted in a preheated 425 degree oven until center registered 165 (this will take anywhere from 15 - 25 minutes depending on thickness of chicken breasts). Then let chill through in the fridge.