Smoked Chicken Salad Sandwiches
Chicken has a lot of valuable protein, but hardly any fat. The pineapple, onion, yogurt and alfalfa sprouts in these sandwiches provide plenty of fiber, vitamins and minerals.
Blanching pineapple and onion before consuming will make them a bit more palatable and easier to digest.
(Percentage of daily recommendation)
| Calorie | 425 cal. | (20 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 25.2 mg | (210 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 3.9 mg | (65 %) | ||
| Biotin | 26.5 μg | (59 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 1,196 mg | (30 %) | ||
| Calcium | 282 mg | (28 %) | ||
| Magnesium | 156 mg | (52 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 33 μg | (17 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 317 mg | |||
| Cholesterol | 73 mg |
Ingredients
- Ingredients
- 1 slice fresh Pineapple (about 3.5 ounces)
- 1 small red onion
- 6 button Mushroom
- 4 ozs smoked Chicken breasts (sliced)
- 2 sprigs Tarragon
- 5 ozs Yogurt (0.1% fat)
- salt
- peppers
- 1 Whole wheat baguette
- 2 ozs Alfalfa sprouts
Preparation steps
Peel the onion and pineapple and chop both into small pieces. Place in a sieve and blanch in a pot of boiling water for 30 seconds. Remove and drain.
Wipe the mushrooms clean and slice thinly. Cut the chicken into small pieces. Rinse the tarragon, shake dry, pluck leaves and finely chop.
Mix together the pineapple and onion, yogurt and chicken in a bowl. Season with salt and pepper. Split the rolls.
Rinse the alfalfa sprouts and shake dry. Place sprouts on bottom roll halves, then top with chicken salad, mushrooms and tarragon. Sandwich with top roll halves and serve.