Sandwiches with Sliced Chicken Breast and Carrot-pear Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 355 cal. | (17 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 5.9 μg | (10 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16.8 mg | (140 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 33 μg | (11 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 693 mg | (17 %) | ||
| Calcium | 84 mg | (8 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 239 mg | |||
| Cholesterol | 65 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 2 Chicken breasts (about 140 grams, with skin)
- 1 Tbsp Ras el hanout (Arab seasoning)
- salt
- 2 Tbsps vegetable oil
- 1 large carrot
- 1 Pear
- 1 lemon (juice)
- 100 grams Yogurt (0.1% fat)
- freshly ground peppers
- 8 sm slices Whole Wheat Bread
Preparation steps
Preheat oven to 120°C (approximately 250°F).
Rinse chicken breasts, pat dry and season with Ras el Hanout and salt. In a frying pan, fry chicken, skin-side down, in 2 tablespoons hot oil until golden-brown, 3-4 minutes. Turn chicken and fry briefly on the other side. Remove from pan and transfer to a rack with a dripping pan underneath. Bake until cooked through, about 20 minutes.
Meanwhile, peel and grate carrot. Rinse and quarter pear, remove core and grate. In a bowl, mix pear with lemon juice, carrot, and yogurt. Season with salt.
When chicken is cook, cut into thin slices. Spread bread slices with carrot and pear salad. Top with chicken slices and serve.
Serve with a salad made from raw zucchini and carrots, or a green salad with sliced tomatoes.
