This lower calorie and lower carbohydrate recipe is a great option for a light lunch or dinner. It is full of lean protein, healthy fats, fruits and vegetables, which are all health-promoting foods. This recipe is appropriate for individuals trying to lose weight, manage their blood glucose or are following a heart-healthy diet. It is easily customizable based on your taste preferences and can be adapted based on the food available in your home.



 

    Serves: 1 servings    Total Time:  10 minutes Prep Time: 5 minutes Cook Time: 5 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Romaine-lettuce - 6 leaves Chicken - 3oz canned or pouch chicken chunks  Celery - 2 stalks, chopped Apple - ½ medium apple chopped Nuts - ¼ cup chopped walnuts, almonds, pumpkin seeds or sunflower seeds Yogurt - 2 Tablespoons non-fat greek yogurt Mustard - 2 teaspoons dijon mustard Salt - to taste (optional) Pepper - to taste (optional) 

## Instructions

Step 1

Transfer chicken chunks (in a pouch or canned) into mixing bowl

Step 2

Chop ½ small apple and transfer to bowl

Step 3

Chop 2 stalks of celery and transfer to bowl

Step 4

Chop ¼ cup nuts (or use seeds as they are) and transfer to bowl

Step 5

Mix together

Step 6

Add 2 Tablespoons of nonfat Greek yogurt to bowl

Step 7

And 2 teaspoons of dijon mustard to bowl

Step 8

Mix together

Step 9

Serve on romaine lettuce leaves or butter lettuce leaves . Enjoy! 

 

### Notes

- This recipe also pairs with tuna instead of chicken.
- If you’re watching your sodium intake, try baking and chopping a chicken breast instead of using canned sodium.
- You can also check the nutrition facts label for an option with less sodium.
- Mustard can have a sneaky amount of sodium in it, so check the nutrition labels for a lower sodium option.
- If you’re out of apples, cut grapes are another great fruit to add in.
- To avoid wasting food, pair the other half of your apple with your favorite nut butter for an afternoon snack.
- If you don’t have large leaf lettuce, you can top the chicken salad on arugula, spinach or whole wheat bread.
- If you’re not a fan of walnuts, you can swap out for your favorite nut instead.

## Nutrition Information

  Serving Size: 1 serving Calories: 378 Calories Fat: 21g Carbohydrates: Net Carb: 28g Dietary Fiber: 10g Protein: 25g Sodium: 576