Getting Healthy from the Inside Out

Curried Chicken Salad

I’ve never been one for sandwiches, but every now and then I like to sink my teeth into a loaded veggie, meat and creamy sauced sangie or wrap. The problem with sandwiches is if you actually pay attention to serving size, most are only one slice of bread. Well, what’s the fun of that? Bring on the wrap! Flat bread = larger surface area, so it’s easier to cram it full of meat and veggies… you just need to hold on!

I found some new wraps and they seem better than the regular ones- they’re 50-70 calories less than the regular wraps I get, and have WAY more fiber as well!

Fiber = staying full longer and helps with the plumbing!


So bring on the wrap for lunch! Replacing out a regular meal, I always attempt to keep the nutritional information close so it makes the meals easy to interchange week to week. This was virtually identical to what I was replacing- only 1 calorie different!



  • 4 Wraps of choice
  • 224 g Cooked Chicken, finely diced
  • 1 Ripe Avocado
  • 2 Tbsp Mayo
  • 1/2 C 0% Greek Yogurt
  • 1/4 C Cilantro
  • 1 tsp Curry Powder
  • 1/2 tsp Chili Powder
  • Veggies, veggies, and more veggies!


Place all ingredients (except wrap- obviously- and chicken) in a food processor and blend the crap out of it! Scrape down the sides with a spatula, if needed.

Place in bowl, add chicken, and stir to coat. Cover and store in fridge until needed.

Nutritional Info per serving

  • Calories 377
  • Fat 18 g
  • Carbs 27 g
  • Fiber 16 g
  • Sugar 4 g
  • Protein 28 g

NOTE: Most of the fat is the good stuff from the avocado, so don’t fear! However, a good chunk of it also comes from the mayo as I used full fat REAL mayo (organic) and not the chemical stuff regularly used!

Nutritional info does not include any extras like cheese and veggies. I consider veggies “free” as they have very little actual nutritional impact, so load the wrap up with lettuce, sprouts, spinach, bell pepper, cucumber, zucchini- what ever you like!!!

Omit the chicken and use it as a dressing!

Nutritional info per serving WITHOUT CHICKEN

  • Calories 291
  • Fat: 16 g
  • Carbs: 27 g
  • Fiber: 16 g
  • Sugar: 4 g
  • Protein: 12 g

Load the wrap up with spinach or lettuce, sprouts, tomatoes… Whatever you like!!!

ALSO, you can omit the chicken and use the base for a potato salad- perfect for summer!


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