Posted by: thehungryrunner | August 29, 2008

Recipe: Why Did the Chicken Salad Cross the Road?

Of course, the answer is obvious:  It didn’t!  It’s chicken salad, after all.  But the real question is, why do so many “Light” Chicken Salads tend to fall out of the bread? 

A light chicken salad that stays put on your sandwich!

A light chicken salad that stays put on your sandwich!

That would be the cause of two things:  the addition of chopped veggies and the reduction of mayonnaise.  The “binding” factor is therefore largely lost.  AH!  But there is a solution, my friends, which I discovered earlier this summer:  fat-free cream cheese.  Just a small amount will do, but it adds both a creaminess and a tang that actually works quite well with this basic Light Chicken Salad recipe.  And no more tumbling of salad from between the bread!

Notice too the use of canned chicken.  While not ideal, it’s a simple and quick solution on those days you don’t have the time (or desire) to cook chicken, yet would appreciate the protein boost.  To help cut down on the sodium content, I drain and then carefully rinse the canned chicken, just the way I do tuna.

Light and Creamy Chicken Salad Sandwiches (Makes 2)

  • 1 5-ounce can chunk chicken breast, in water (drained and rinsed)
  • 2-3 Tablespoons light or fat-free mayonnaise
  • 1 Tablespoon chopped celery
  • 1 Tablespoon chopped sweet onion
  • 1 Tablespoon chopped red or green pepper
  • 1 Tablespoon finely minced Italian flat leaf parsley
  • 1 Tablespoon fat-free (or reduced fat) cream cheese
  • 1 Tablespoon dill pickle relish


Combine all ingredients and mix well.  Serve atop whole wheat or multi grain bread (option:  toast the bread first).  If desired, top the sandwiches with sliced tomato and freshly ground pepper.

Serve with a sliced apple and grapes as a garnish.



  1. Sounds great. Planning on it for lunch tomorrow.

  2. Yummy, I never thought of FF cream cheese!

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