Marry Me Chicken Salad Sandwich

Classic chicken salad gets the “marry me” treatment with a Marry Me Chicken Salad Sandwich—all the flavors you love in a portable and make-ahead form. Chewy and sweet sun-dried tomatoes are mixed with mild shallots, salty Parmesan and a mix of mayo and protein-rich Greek yogurt to create the creamy dressing for the chicken. We added a punch of spice with red pepper flakes, and the white-wine vinegar and Dijon mustard give this chicken salad a nice zing! Whole-wheat bread adds hearty fiber, and bright, peppery arugula provides a nice hit of freshness. Keep reading for our expert tips on preparing the creamy sauce, smart ingredient substitutions and more!

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Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• To save on prep time, use a food processor to chop the sun-dried tomatoes and shallot.
• Drain the sun-dried tomatoes over a small bowl to capture the flavorful oil. It can be used in various ways, such as in salad dressings, brushed onto sandwich bread or drizzled over pasta.
• Consider adding pine nuts to enhance the chicken salad’s nutty flavor, and include chopped basil for a fresh touch.
• You can also substitute the sun-dried tomatoes with sun-dried tomato pesto, basil pesto or a combination of both.

Nutrition Notes

• Sun-dried tomatoes are just tomatoes with the water removed, which leaves them chewy and sweeter than fresh tomatoes. The good news is that you’ll still get the nutrition of a tomato, including the antioxidant lycopene. Lycopene is a carotenoid that has been shown to be beneficial in reducing the risk of heart disease and cancer. 
• Greek yogurt is packed with calcium for your bones and heart health. It is also high in protein, which is great when you are working to build and maintain muscle mass. If you look for a brand that contains live and active cultures, you’ll get the probiotic benefit to improve the health and diversity of your gut. 
• Chicken breast is high in protein and also gives you many micronutrients, such as potassium and magnesium, for heart health, and choline, which is beneficial for brain health and cognition. 
• Whole-wheat bread provides more fiber than white bread. Getting more fiber in your diet can benefit your digestive system by keeping you regular. Eating more fiber from whole-wheat bread can also help keep you fuller longer and will help control blood sugar better than when you eat bread made with refined flour.