Healthy Lunches Made Easy

Waldorf Chicken Salad Sandwich    Makes 1 sandwich

Bring a healthy sandwich with you to work. It’ll free you up to take a long, brisk walk at lunchtime. Nonfat yogurt and Dijon mustard combine to provide a little zing — and lighten the fat — for the mayonnaise-based dressing. Veggies, fruit and nuts make it interesting.


  • 1 tablespoon reduced-fat mayonnaise
  • 2 teaspoons nonfat plain yogurt
  • 1/2 teaspoon Dijon mustard
  • A squeeze of fresh lemon juice
  • 1/4 teaspoon olive oil
  • Freshly ground black pepper, to taste
  • About 1/2 cup shredded cooked chicken   
  •   or turkey breast
  • About 1/2 cup diced crunchy vegetable 
  •   such as celery, bell pepper or broccoli 
  •   stems
  • About 1/3 cup diced apple or grape 
  •   halves
  • 1 tablespoon chopped walnuts or sliced 
  •   almonds
  • 1 scallions, thinly sliced
  • 1 whole-wheat pita or 2 slices whole-
  •   wheat bread
  • Lettuce leaf


  1. In a bowl, blend together mayonnaise, yogurt, mustard, lemon juice, oil and pepper. Add chicken or turkey, vegetable, fruit, nuts and scallion. Toss well to coat with the dressing.
  2. Assemble your sandwich with pita or bread and garnish with a lettuce leaf. Wrap in plastic wrap. Keep sandwich cool until lunchtime.

Nutritional info
(per sandwich)
289 Calories

9g Fat

2g Saturated fat

22g Protein

32g Carbohydrate

5g Fiber

482mg Sodium

69g Calcium



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Radnor, PA 19087

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