Poppy Seed Chicken Salad

For some time I've wondered why poppy seeds taste so good. They're the miniature seeds of the opium poppy, sold as a spice and used as bagel toppings, in baked goods, and sprinkled over salads. So what's really in a poppy seed? I had to do some research (a.k.a. Google) to determine what they're made of. A full tablespoonful of poppy seeds provides 45 calories. Broken down that's approximately 4 grams of fat (mostly the good kinds), almost 2 grams of protein, and another 2 grams of fiber! The fat explains something. Things don't usually taste amazing for no reason. But overall they are surprisingly nutritious. Along with the protein and fiber they contain significant amounts of calcium, potassium, magnesium, phosphorus (think healthy heart and bones), thiamine and folate (healthy babies), and trace amounts of Vitamin C, copper, iron, and zinc. Who know that there was so much goodness packed into these little beads of flavor?!

Since we're spreading a tablespoonful over a dish that potentially serves 8, you're sharing the wealth. But every little bit of nutrition counts. I lightened this chicken salad by using half yogurt and half mayonnaise. The herbs and seasonings can of course be adjusted to taste. Make a big bowlful to keep in the fridge and you can have poppy seed chicken salad  pitas all week for lunch!

INGREDIENTS
2 lbs. boneless skinless chicken breast, cooked and diced or shredded (about 4 large chicken breast halves)
6 Tbsp. mayonnaise
6 Tbsp. nonfat plain Greek yogurt
1 Tbsp. Dijon mustard
1/2 lemon, juiced
1 stalk celery, chopped (optional)
1/2 cup red onion, minced
1/2 cup sliced almonds, toasted
1/2 cup dried apricots, chopped (or more to taste)
1 Tbsp. poppy seeds
1/4 cup fresh chives, chopped
2 Tbsp. fresh parsley, chopped
2 tsp. fresh thyme, chopped (more or less to taste)
salt and freshly ground black pepper, to taste
lettuce, for serving
whole wheat pitas, for serving

DIRECTIONS
1. In a large bowl, whisk to combine the mayonnaise, yogurt, Dijon, and lemon juice. Stir in the chicken, celery, onion, almonds, apricots, poppy seeds, chives, parsley, and thyme. Season to taste with salt and pepper. Serve with lettuce in a warm whole wheat pita.

Serves 6-8.

(Adapted from Cinnamon Spice)