Sandwiches with Chicken and Vegetable Salsa
Nutritional values
(Percentage of daily recommendation)
| Calorie | 854 cal. | (41 %) | ||
| Protein | 69 g | (70 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 93 g | (62 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.9 g | (56 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 12.3 mg | (103 %) | ||
| Vitamin K | 280.4 μg | (467 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 36.2 mg | (302 %) | ||
| Vitamin B₆ | 1.8 mg | (129 %) | ||
| Folate | 229 μg | (76 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 25.4 μg | (56 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 203 mg | (214 %) | ||
| Potassium | 1,861 mg | (47 %) | ||
| Calcium | 173 mg | (17 %) | ||
| Magnesium | 164 mg | (55 %) | ||
| Iron | 6.7 mg | (45 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 5.2 mg | (65 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 495 mg | |||
| Cholesterol | 181 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 4 Lettuce
- 1 Red Bell pepper
- 1 yellow Bell pepper
- 1 green Bell pepper
- 1 Red onion
- 1 garlic clove
- 1 tsp freshly chopped thyme
- 3 Tbsps olive oil
- ½ fresh lemon (juiced)
- salt
- cayenne pepper
- 4 Chicken breasts (ready to cook, skinless, each about 150 grams)
- 100 grams Pastry flour
- 1 egg
- 150 grams breadcrumbs
- 3 Tbsps sunflower oil (for cooking)
- 8 slices Whole Wheat Bread
- 4 Tbsps Quark
Preparation steps
Rinse and spin dry lettuce leaves. Rinse bell peppers, halve and remove seeds and ribs, chop finely. Peel onion and garlic, chop both finely. Combine both with diced peppers and thyme. Add 3 tablespoons of olive oil and lemon juice, stir well and season with salt and cayenne pepper. Rinse and pat dry chicken breasts, cut each in half crosswise nad pound flat. Season with salt and pepper and coat with flour. Dip into beaten egg and coat with breadcrumbs. Heat sunflower oil in a pan and cook chicken for 1-2 minutes per side or until golden brown. Drain on paper towels.
Arrange four slices of bread on flat surface. Layer each slice with lettuce leaf, spread some quark and top with chicken breasts. Spread quarter of salsa onto each breast and top with remaining chicken. Cover with remaining bread slices and serve.
