Quick Curried Chicken Sammie

This is a hearty sandwich with a kick. The dried fruit and toasty almonds nicely temper the heat from the curry powder.

3 Tbsp (45 mL) low-fat yogourt or mayonnaise
1/2 tsp (2 mL) curry powder
1 1/2 tsp (7 mL) dried cranberries or raisins, chopped
2 buns (split) or 4 slices whole wheat bread
2 Tbsp (30 mL) toasted slivered almonds or green pumpkin seeds
1 cup (250 mL) baby spinach
6 oz (170 g) cooked chicken, sliced or coarsely chopped

Stir yogourt with curry and raisins. Spread on both sides of buns or bread. Sprinkle nuts over bottom halves. Pile on spinach, then top with chicken and remaining bun half or bread slice. Serve cold or slightly warm.

Makes 2 servings.

Each serving contains:
286 calories; 23 g protein; 5 g fat (1 g sat. fat, 0 g trans fat); 37 g carbohydrates; 6 g fibre; 326 mg sodium

JUMP-START: Cook an extra chicken breast or leg for dinner, or take a shortcut and pick up roasted chicken pieces at the supermarket.

source: "Nutrition in No Time", alive #329, March 2010