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Lemony Chicken Salad

This zesty, refreshing chicken salad is packed with diced red bell peppers, fresh lemon and leafy greens. Rich in vitamins A and C, this nutritious dish makes a scrumptious lunch.

Makes 4 servings. Total preparation time: 5 minutes.


1. In a large bowl, whisk mayonnaise substitute, sour cream substitute, lemon juice, hot sauce and salt.

2. Combine celery, bell pepper, parsley, green onions and chicken with dressing. Toast rolls and spread with mustard if desired. Line rolls with greens and tomatoes. Fill with chicken mixture.

Per serving: 243 calories, 5g total fat, 0g saturated fat, 0mg cholesterol, 893mg sodium, 23g total carbohydrate, 4g dietary fiber, 24g protein


4 celery ribs, diced

1 bell pepper, diced
1⁄4 cup parsley, chopped
2 green onions, sliced
1 package (8 ounces) chicken-flavored seitan (wheat gluten) or non-breaded veggie chicken strips, cooked and diced, or 1 pound cooked chicken breasts, diced
4 whole sprouted grain rolls or bread
2 cups shredded kale or spinach
1 large tomato, sliced
1 tablespoon grainy mustard, optional
1⁄4 cup Vegenaise mayonnaise substitute
2 tablespoons Tofutti sour cream substitute or plain nonfat Greek yogurt
1 tablespoon lemon juice
1⁄2 teaspoon hot sauce or ground pepper to taste
1⁄4 teaspoon salt

We realize that you may not always have the time to cook meals from scratch, and that a quick and easy substitution may be needed. We always recommend cooking the real thing, but in a pinch you can try this instead:

Buy pre-cooked chicken breasts, pre-cut vegetables, Greek yogurt, Vegennaise and frozen lemon juice concentrate. Dice cooked chicken breasts and vegetables into uniform 1/4-inch chunks. In a separate bowl, whisk 2 Tbs. Vegennaise and 1 Tbs. Greek yogurt with 1/2 Tbs. lemon juice. Toss with chicken and vegetables. Serve over a bed of mixed greens and hot sauce to taste. Enjoy!