(Not Your Grandma’s) Chicken (or Turkey) Salad Sammy

/home/wpcom/public_html/wp-content/blogs.dir/247/20361741/files/2014/12/img_1037.jpg

With Christmas festivities behind us, I’ll admit now that I’m feeling rather blaaaaaaah. All that rich food, things that I don’t normally eat, has wreaked havoc on my body. I need to get back on-program. Sure, tonight, we’ve got an evening of filo and puff-pasty hors d’oeuvres, wine and junk food, but that doesn’t mean I can’t eat well prior to that and follow up with that in the new year.

Last night, we swung by the grocery store to pick up food for the next week and food for tonight’s festivities. Sure, hubby and the kitties and I are staying in, but we’ve got Season 3 of The Walking Dead sitting here, as well as Thor 2 — neither of which we’ve seen yet, so we’re going to have a fantastic night of superheroes and zombehs! 🙂

Where was I? Oh yes, food. So I picked up some of the usual suspects such as mini spanikopitas and sausage roll bites, but we also picked up a few of the Presidents Choice line of finger foods, which I will probably write up a review for later. But then I thought, “What? Are we going to eat hors d’oeuvres for days??” So I grabbed an econo-pack of ground beef and the fixings for tacos, as well as two pre-cooked chickens and some fresh veggies and bread from the bakery section.

So when I wanted breakfast (brunch at this hour, I guess?) I stared at the options and considered what would be a good energy booster without anything too heavy. Then it hit me: chicken salad sandwich!! Now, I was never a big fan of chicken salad sandwiches when I was a kid. Everyone tended to make them with chicken and mayo and not much else. It just tasted like mayo-covered goopy stuff to me. So I figured, why not add some texture and flavour?

Here’s what I did…
Continue reading

A different type of Club Sammy: Chicken Club Wrap with Turkey Bacon

The finished product: club wrap cut and shifted so you can see the filling inside.

I love club sandwiches.

I mean, what’s not to love? Chicken, bacon, cheese, lettuce, tomato, mayo… and lots of toasted bread. If you’re like me and you’re trying to cut back on your carbs, those three slice of toast might seem like a bit  much. As a result, I started omitting the middle slice, even in restaurants. Not only that, but although I enjoy toast, I found that club sandwiches have always been messy — not because of the fillings but because of the crumbs! LOL.

This is where flour tortillas and an indoor grill has really come in handy. I really like reinventing old favourites and I really enjoy trying to find ways to cut a few calories, carbs, fat, sodium and sugars where I can. So, I turned a classic club sandwich into a wrap. The changes I made include:

  • the wraps were made of whole wheat or multigrain flour tortillas
  • light mayo was used instead of full fat mayo
  • the cheese was shredded to use less (I’m not a fan of light cheddar, so I try to cut back on the amount of regular cheddar I use)
  • the bacon was low sodium turkey bacon

I made this on the weekend for my mom and she fell in love with the sandwich so much at lunch time that she said she was considering asking for another one for dinner! She had never had a grilled wrap before and so she commented that she really preferred the grilled version over a “raw” wrap. I agree with her, really. The grilling just changes the texture and taste ever so subtly. I might even whip a few of these up ahead of time, grill them off and throw them in the fridge, then just reheat them in the microwave at work this week. 🙂

Take a look at the spread on this wrap before I bundled it up:

All the fixings spread out on a flour tortilla for a club wrap.

Does that not look yummy? This is a great way of using up leftover chicken from the previous night’s dinner. What’s not to love about this wrap??

Warning: this is higher in sodium at just over 700mg of sodium. You can cut back on that sodium by finding a lower sodium tortilla, choosing a light cheese and even cutting the mayo out. But I enjoy mayo and as mentioned, I’m not a fan of light cheddar. I’ll run with it. All told, here are the nutritional values based on the sandwich pictured above:

Calories: 412
Carbs: 31g
Fat: 23g (you can cut back on this with the cheese and mayo alone, as these add up to 14g on their own)
Protein: 20g
Sodium: 786mg
Sugars: 2g

Considering this wrap is very filling (to me), these values are more than acceptable to me. I find I can eat one of these sandwiches and be satisfied until my next meal. Some people will make “club wraps”  (or sandwiches) with deli chicken meat — I don’t recommend if it you’re wanting to cut back on sodium. It’s tasty, but when possible, go for regular baked chicken to cut back on that sodium. An ounce of a plain, baked chicken breast has negligible sodium in it; 3 slices of deli chicken can have 600-800mg in them. You can also cut back on the sodium by only using one slice of turkey bacon — I used 1.5 slices this time. If you’re not worried about sodium, then make it how you like it! 🙂

If you have an indoor grill that grills both sides at the same time, at 360F, this sandwich should be done in about 3 minutes. If your grill only does one side at a time or you only have a grill pan for the stove, grill the wrap for 3 minutes  per side, placing another heavy pan on top to help flatten it. Don’t have a grill or a grill pan? Use a non-stick pan. But the grill really makes a pretty sandwich. Just look at those grill marks:

Club wrap just coming off the grill with nice grill marks.

(And  no, I didn’t use any non-stick spray. It just grilled up nicely like that, as my grill is pretty non-stick.)

The comfort burger: a Meatloaf Burger

Meatloaf Burger on a whole wheat bun with some Monterrey Jack cheese and lettuce

Sometimes, you just want a burger. Last week, I was craving burgers so much that I almost caved and went to McDonald’s. *shudders* No. No. I’ve sworn off of that place, honest! I think in the last year, I’ve been there only once. Maybe twice. I’m trying to divorce myself from certain places that I know are just  bad news for me.

Continue reading

A COMPARISON: Tuna sandwiches

A side-view of half of a toasted tuna sandwich, loaded with tuna, green onion, lettuce, tomato and light provolone cheese on whole wheat bread.I used to think that a tuna sandwich was a healthy meal choice. In theory, it is. But no two tuna sandwiches are the same, it seems, and some are better for you than others. Admittedly, I am not a big fish-eater, so eating the tuna out of the can without any mayo is a cringe-worthy thought for me. Tuna salad sandwiches are my “thing” and pretty much the only way I get any fish into my diet.

But let’s compare: my old tuna salad sandwich to my new tuna salad sandwich. Both are between two pieces of bread. Both have cheese. Both have butter, lettuce and tomato. One is toasted. One is not. But one of these things is not like the other, so to speak. Let’s have a closer look, shall we?

Continue reading

COMPARISON: quesadillas/quesadilla-like sandwiches

A grilled deli turkey & veggie quesadillaDespite buying a lot  of frozen meals as of late to try, I have been making fresh food, too. I promise. I’ve been trying to reintroduce some sandwich options into my meal plan. I’ve been having some success in doing so by using the Weight Watchers and PC Blue Menu bread products. In this particular case, I had bought a package of the Weight Watchers whole wheat tortillas and decided I wanted a wrap of some sort.

Continue reading

Rediscovering deli meat

A deli turkey sandwich on whole wheat toasted bread.Since I’ve been on this new low-carb, low-sugar, low-sodium kick, I’ve been avoiding deli meat like the plague. Why? Primarily due to the sodium levels.

Looking at some of the nutritional values for deli turkey or Black Forest ham was a bit of a shocker. Some of them were boasting 400+ mg of sodium for a single slice of meat.

I mourned the loss of one of my old favourites from my meal plan but I really couldn’t justify having deli meat sandwiches if the sodium levels would fill up my day’s worth of sodium in two sandwiches.

Continue reading

Low-carb adventures: bacon cheeseburger soup

A bowl of bacon cheeseburger soup topped with shredded lettuceI think all the rain we got over the beginning of the month got me searching for comfort foods and I’m still on that kick. I’ve been craving cheeseburgers. Bacon cheeseburgers. But I’ve been avoiding buns and bread for obvious reasons. So, why not make a soup with all the familiar flavours of a bacon cheeseburger? Here’s what I threw together in a pot:

Continue reading