Last updated January 2, 2015

Lose the calories, but keep the flavor by poaching the chicken in wine and using peppery arugula.

I love wine and was looking for a way to make tasty chicken salad by reducing the mayonnaise, but not the flavor. I thought about adding Greek yogurt for the mayo, but I’ve been doing that for everything lately.

Instead, I chose to poach the chicken in wine. I knew that a nice pinot grigio or chardonnay would infuse the chicken with a luxurious richness.

For the sauce, I used mayo, Dijon mustard, celery salt, Herbes de Provence and arugula. The celery salt makes up for chopped celery and the arugula gives it a peppery freshness.

This recipe serves one and is less than 300 calories. It can easily be doubled.

Wine Poached Chicken Salad

Wine Poached Chicken Salad


  • 1 cup white wine
  • 4 ozs. chopped chicken
  • 1 tablespoon mayonnaise
  • ½ tsp. Dijon mustard
  • 1/8 tsp. Herbes de Provence
  • 1/8 tsp. celery salt
  • 2 tablespoons hand torn arugula
  • English muffin

Place the wine and chicken in a pot on the stove over medium-high heat. Poach chicken for 5 minutes.

Drain the chicken from the wine and allow to cool.

Add mayo, mustard, spices and arugula to the chicken and mix well.

Load it up onto two slices of bread or a 100-calorie English muffin.