Serving Size: whole recipe (about 4 wraps including beets and walnuts – see note for substitutions*)
Calories: 250 • Total Fat: 8g • Total Carbohydrate: 13g (Fiber: 3g • Sugars: 7g) • Protein: 31g (Vitamin B-12: 8% • Vitamin B-6: 38% • Vitamin C: 14% • Calcium: 8% • Folate: 16% • Niacin: 65% • Pantothenic Acid: 11% • Selenium: 30%)
Good Source of Healthy Fats • No Added Sugar • High Protein • Good for Immunity • Metabolism Booster • Improves Mood • Promotes Healthy Bones, Skin, and Teeth
This recipe is an excellent balance of protein and fat and has a moderate amount of carbohydrates. Add a small side of carbs such as brown rice, whole grain crackers, or fruit to keep it balanced and stabilize your blood sugar. Sometimes I add 1 tbsp of dried cranberries or raisins in the wraps to balance out the carbohydrates while adding some texture and flavor.
*Note: If you don’t like beets or can’t find them at your grocery store, simply swap them for an extra 1/4 cup of chopped celery.
Sweet mustard Chicken Salad Cups
- 4 oz cooked chicken breast, cubed (about 2/3 cup)
- 1/4 cup celery, diced
- 2 tbsp red onion, diced
- 1/4 cup chopped apple
- 2 tsp fresh parsley, chopped
- 1/4 cup raw beets, peeled and chopped in 1/2″ cubes (or omit and add extra celery)
- 1 tbsp chopped walnuts (optional)
- 2 tbsp plain, non-fat Greek yogurt
- 1.5 tsp dijon mustard
- 1/2 tsp balsamic vinegar
- bibb or romaine lettuce, about 4 leaves
- Combine yogurt, mustard, and balsamic in a bowl to make the dressing.
- Add chicken, celery, onion, apple, parsley, and beets* (see note).
- Divide chicken salad among lettuce leaves and top with walnuts if desired.
- Serve cold and enjoy!
Note: If you don’t like beets or can’t find them at your grocery store, simply swap them for an extra 1/4 cup of chopped celery.
To make ahead for lunches in the week: keep dressing (step 1) and chicken mixture (step 2) in separate containers and combine them together when you are ready to eat.