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Lightened-Up Chicken Salad Sandwiches

Brighten up your lunch with this lightened-up chicken salad sandwich on pumpernickel bread. Grapes and cucumber lend a fresh crunch and a pop of color.

By tastykitchen · From Open Recipes · 7 ingredients
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Lightened-Up Chicken Salad Sandwiches

Why it works: Lemon and pepper match in chemistry and in kitchens. They rank in the top 3% of all ingredient pairs, and cooks put them together in 27,047 recipes. Both carry trans-2-nonenal, which smells cardboard, fatty. The science ↓

Lightened-Up Chicken Salad Sandwiches

Serves 4
Prep5 min

Ingredients

Directions

Step-by-step directions aren't available for this recipe. See the full recipe at the source →

Nutrition, whole recipe (rough)

816Calories
63 gProtein
6 gFat
126 gCarbs
What these numbers assume: 8 portions
IngredientPortion assumedkcal
Flour1 cup (125g) all-purpose455
Chicken100g cooked165
Yogurt170g plain Greek100
Red Grape1/2 cup (76g)62
Cucumber1/2 cup sliced (52g)16
Lemonjuice of 1 lemon (48ml)12
Black Pepper1 tsp ground (2.3g)6
Salt1 tsp (6g)0

One typical portion per ingredient; the recipe's quantities are not counted. A rough guide only, not for medical or dietary planning.

By tastykitchen. Recipe from Open Recipes.

Explore the science

The flavor team

The pairs that carry this dish. Each one is judged two ways: how much their aromas overlap, and how often cooks already put them together.

  1. Lemon + peppertop 3% of all pairs
    Smell alikestrong
    Cooked together27,047 recipes

    Shared aroma: trans-2-nonenal (cardboard, fatty).

  2. Cucumber + lemontop 9% of all pairs
    Smell alikestrong
    Cooked together2,067 recipes

    Shared aroma: trans-2-nonenal (cardboard, fatty).

  3. Cucumber + yogurttop 11% of all pairs
    Smell alikemoderate
    Cooked together650 recipes

    Shared aroma: linalool (floral, citrus).

  4. Grape + peppertop 11% of all pairs
    Smell alikemoderate
    Cooked together1,909 recipes

    Shared aroma: 2-isopropyl-3-methoxypyrazine (earthy, pea).

  5. Cucumber + peppertop 12% of all pairs
    Smell alikemoderate
    Cooked together5,991 recipes

    Shared aroma: 2-isopropyl-3-methoxypyrazine (earthy, pea).

Ranks compare each pair with 20,000 random ingredient pairs on CompKitchen. How we score pairs

Swap the grape

How well each one fits the dish's main ingredients (chicken, cucumber, yogurt, lemon, pepper, bread):

  1. Limefits better
  2. Avocadofits better
  3. Mangofits better
  4. Grapethe original

Fit is the average pairing score against chicken, cucumber, yogurt, lemon, pepper, bread. Candidates are from the same food group and used in at least 100 recipes.