Chicken and Red Onion Open Sandwich

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Chicken and Red Onion Open Sandwich
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Health Score:
65 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
702
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie702 cal.(33 %)
Protein64 g(65 %)
Fat7 g(6 %)
Carbohydrates93 g(62 %)
Sugar added1 g(4 %)
Roughage6.4 g(21 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E3.4 mg(28 %)
Vitamin K3.7 μg(6 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin36.1 mg(301 %)
Vitamin B₆1.3 mg(93 %)
Folate91 μg(30 %)
Pantothenic acid1.8 mg(30 %)
Biotin6.1 μg(14 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C3 mg(3 %)
Potassium809 mg(20 %)
Calcium110 mg(11 %)
Magnesium108 mg(36 %)
Iron4.7 mg(31 %)
Iodine12 μg(6 %)
Zinc3.5 mg(44 %)
Saturated fatty acids1.4 g
Uric acid372 mg
Cholesterol124 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
0.333 cup golden breadcrumbs
2 Tbsps whole-grain Mustard
2 Tbsps fresh Fresh herbs (chopped, e. g. dill, rosemary or thyme)
1 tsp honey
4 boneless Chicken breasts (approx. 120 g each, beaten flatter if necessary)
1 Tbsp vegetable oil
2 Red onions (peeled, cut into 1 cm thick slices)
2 Baguette
How healthy are the main ingredients?
MustardhoneyChicken breast

Preparation steps

1.
Preheat the oven to 200°C (180°C in a fan oven), 400°F, gas 6.
2.
Mix the breadcrumbs with the mustard, herbs, honey and a little salt.
3.
Season the chicken with salt and ground black pepper. Heat the oil in a pan and fry on both sides for approx. 1 - 2 minutes each. Add the onion slices to the pan and fry as well, turning over occasionally.
4.
Cut the baguettes in half and slice open lengthways. Layer the chicken and cheese on the bottom half of the bread and place 3 slices of onion on each sandwich. Sprinkle with the mustard breadcrumbs.
5.
Place the top halves of the baguettes on the sandwiches, lay them on a baking tray covered with baking parchment and bake for approx. 8 minutes.

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