• Serves: 2 complete lunches
  • Costs:  Approximately $3.65 per serving; provided the spices are already available at home.


  • 1/3 cup mayonnaise light
  • 1-1/2 teaspoons fresh or bottled lemon juice, (the juice from ½ lemon)
  • 1/4 teaspoon ground coriander seed
  • 1/4 teaspoon curry powder
  • 1/4 teaspoon ground cumin
  • Freshly ground black pepper to individual tastes

Salad Filling:

  • 1/2 small green or red pepper (about 1/2 cup), diced
  • 1 stalk celery, (about 1/3 cup), diced
  • 1/4 cup green onions, thinly sliced
  • 1-1/4 cups cooked, diced chicken, or,
  • 125 g low-fat, roasted chicken or turkey slices (about 1/4 cups), sliced into large chunks
  • 1 medium-sized apple (about 1 to 1-1/3 cups), cored and diced, unpeeled

1 whole grain or multi-grain pita, sliced in half

  1. Mix the dressing ingredients together. Refrigerate until needed.

  1. Mix together the chopped red pepper, celery, green onions, chicken and apple in a small mixing bowl. Stir in the dressing.

  1. Slice the pita in half and stuff.

Calories: 290 per serving

Food writer: Carolyn Cashen

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