Smarter Home Cooking
Grilled Chicken Sandwich with Pineapple
(1 vote)
(1 vote)
Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 25 min.
Ready in
Calories:
474
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 474 cal. | (23 %) | ||
| Protein | 54 g | (55 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.7 g | (9 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 4.4 μg | (7 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 32.4 mg | (270 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 792 mg | (20 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 375 mg | |||
| Cholesterol | 128 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Red onions
- 2 ozs Arugula
- 4 slices Pineapple (canned)
- 8 Tbsps Natural yogurt
- Lime juice
- salt
- Red pepper flakes
- 4 Hamburger bun (sesame seed)
- 4 boneless Chicken breasts (each 4 ounces)
- 1 tsp Curry
- peppers (ground)
- 3 Tbsps vegetable oil
Preparation steps
1.
Peel the onions, halve and cut into fine strips. Rinse the arugula and shake dry. Drain the pineapple. Season the yogurt with a splash of lime juice, salt and chile. Split the buns in half and toast.
2.
Rinse the chicken breasts, pat dry and season with curry, salt and pepper. Cook in hot oil for about 5 minutes on both sides on a grill pan. Grill the pineapple for about 3 minutes while turning. Spread the bottoms of the buns with 1 tsp yogurt. Top with the arugula, chicken, pineapple and red onions. Place the bun top and serve with the remaining yogurt.
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