Italian-style Ciabatta Sandwich

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Italian-style Ciabatta Sandwich
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Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
338
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie338 kcal(16 %)
Protein30.12 g(31 %)
Fat14.83 g(13 %)
Carbohydrates20.72 g(14 %)
Sugar added0 g(0 %)
Roughage1.3 g(4 %)
Vitamin A33.23 mg(4,154 %)
Vitamin D0.11 μg(1 %)
Vitamin E1.11 mg(9 %)
Vitamin B₁0.17 mg(17 %)
Vitamin B₂0.16 mg(15 %)
Niacin19.07 mg(159 %)
Vitamin B₆0.66 mg(47 %)
Folate27.59 μg(9 %)
Pantothenic acid1.09 mg(18 %)
Biotin4.79 μg(11 %)
Vitamin B₁₂0.31 μg(10 %)
Vitamin C8.28 mg(9 %)
Potassium452.26 mg(11 %)
Calcium59.41 mg(6 %)
Magnesium57.76 mg(19 %)
Iron1.8 mg(12 %)
Iodine1.1 μg(1 %)
Zinc1.59 mg(20 %)
Saturated fatty acids2.75 g
Cholesterol78.9 mg
Author of this recipe:

Ingredients

for
4
Ingredients
2
Red onions (sliced)
4
skinless, boneless Chicken breasts
freshly ground Black pepper
water (or chicken stock)
4
ciabatta Rolls
1
tomato (sliced)
4 tablespoons
low-fat Mayonnaise

Preparation steps

1.
Heat the oven to 200°C (180° fan) 400°F gas 6.
2.
Put the onions in a baking dish and spray with oil to coat lightly. Cook for 20-25 minutes until the onions are tender. Drain on absorbent kitchen paper.
3.
Season the chicken breasts with salt and pepper and place in a wide shallow pan. Just cover with water or stock, cover the pan and bring to a boil. Reduce the heat and simmer for 7-10 minutes until the chicken is cooked and there are no pink juices when the meat is pierced with a knife. Drain on absorbent kitchen paper.
4.
Split open the rolls and place a chicken breast on each roll. Top with tomatoes, onions and rocket. Place a spoonful of mayonnaise on top and season with black pepper.
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