This week, I talked to our Fit4Mom instructors who provided some great tips about staying healthy and on track during the holidays, which start in one week with Thanksgiving, take us through the December holidays, and end on January 1 when we all decide we can do better than this.
As working mom, I find the hardest meal of the day for me to plan is lunch. I need something that is portable, healthy, and tasty, lest I abandon my lunch for a fast food joint near my office. I also need something that can be made and packed ahead of time because the less I have to think during the work week, the better (new life motto!).
Lately, I’ve been making a light chicken salad recipe that I adapted from a Fit4Mom turkey salad recipe. I’m always happy when I find a lunch option that isn’t frozen, is relatively easy to make, filling, and is something I actually look forward to eating. It’s the little things, really, and this light chicken salad recipe fits the bill.
Light Chicken Salad Wrap
adapted from a turkey salad recipe in the Fit4Mom Body Back Journal
1 lb. chicken breast
salt and pepper
1/3 cup olive oil or low-fat mayonnaise
2 tsp Dijon mustard
the juice of half a lemon
1 tbsp finely chopped shallot
1 tbsp finely chopped tarragon
1/2 cup red grapes, halved
3 celery stalks, chopped
4 low-carb or low-fat whole wheat tortillas (I like La Tortilla Factory)
- Preheat oven to 450 degrees. Line a baking dish with foil or spray with non-stick cooking spray. Arrange chicken breasts in dish.
- Sprinkle the chicken breasts with salt and pepper.
- Bake for 15 minutes, flip to the other side, sprinkle with salt and pepper, and bake for 10 more minutes, or until juices run clear. You can use a meat thermometer to make sure they are fully cooked (165 degrees when inserted into the thickest part of the chicken breast.
- While the chicken breasts cool, mix the mayonnaise, mustard, lemon juice, shallot, and tarragon in a large bowl.
- Once the chicken has cooled, chop into approximately 1-inch chunks. Add the chicken to the mayonnaise mixture.
- Fold in the grapes and celery.
- Serve with a whole wheat tortilla and a couple lettuce leaves.
If you’re going to take these to work, I use a food scale to measure the weight of the recipe (zero out your scale after you put an empty dish on it, then add the chicken salad), and then divide into four equal portions. I store these in individual containers that I can grab for work. If you want to make this light chicken salad recipe easier, you could use already cooked chicken (you’ll need about 2 cups). And, if you want a lower-carb option, skip the tortilla and add the chicken salad to a mix of salad greens.