Your Recipe

Chicken or Fish Sandwich on Whole-Wheat Bread

Zutat  Menge  Kalorien 
Kopfsalat, roh 60g 8kcal
Tomaten 200g 36kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 500g 600kcal
Olivenöl 30g 265kcal
Mayonnaise light 30g 71kcal
Brot, Weizen 160g 438kcal

Recipe Tags:

OMAD

Recipe Instructions:

Chicken or Fish Sandwich on Whole-Wheat Bread
Ingredients:
• 2 chicken breasts or fish fillets (salmon or tilapia)
• Salt and pepper to taste
• 2 tablespoons olive oil
• 4 slices whole-wheat bread
• 4 lettuce leaves
• 1 tomato, sliced
• 2 tablespoons light mayonnaise or yogurt-based dressing
Instructions:
1. Season chicken breasts or fish fillets with salt and pepper.
2. Heat olive oil in a skillet over medium heat. Cook chicken or fish until cooked through and golden brown, about 4-5 minutes per side.
3. Toast whole-wheat bread slices.
4. Assemble sandwiches with lettuce, tomato, cooked chicken or fish, and a light dressing. Serve immediately.

Nährwertangaben 
Portionsgröße  490 g | ml
Menge pro Portion  710
2969
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 29g 37%
Gesättigte Fettsäuren  4.6g 23%
Natrium 626mg 27%
Gesamte Kohlenhydrate  44g 16%
Ballaststoffe  4.8g 17%
Zucker  8.2g
Protein  66g 132%
Vitamin D 0mcg 0%
Kalzium 132mg 10%
Eisen  4.4mg 24%
Kalium 1240mg 26%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 125.1 mcg 14%
Thiamin [B1] 0.619 mg 52%
Riboflavin [B2] 0.679 mg 52%
Niacin [B3] 29.142 mg 182%
Pantothensäure [B5] 4.491 mg 90%
Vitamin B6 2.216 mg 130%
Cobalamin [B12] 0.525 mcg 0%
Folat [B9] 127.5 mcg 0%
Vitamin C 15.66 mg 17%
Vitamin D 0 mcg 0%
Vitamin E 4.641 mg 31%
Vitamin K 72.465 mcg 60%
Betain 85.675 mg 0%
Cholin 231.365 mg 42%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  44.2 g 16%
Sugars 8.2 g 16%
Ballaststoffe  4.8 g 17%
Carbohydrate 4.8 g 0%
Netto-Kohlenhydrate 36g
Aminosäuren
Nährstoff Menge  DV
Alanin 3.33 g 0%
Arginin 3.848 g 0%
Asparaginsäure 5.473 g 0%
Cystein 0.605 g 0%
Glutaminsäure 8.825 g 0%
Glycin 2.528 g 0%
Histidin 2.119 g 0%
Isoleucin 2.806 g 0%
Leucin 4.706 g 0%
Lysin 5.464 g 0%
Methionin 3.123 g 0%
Phenylalanin 2.317 g 0%
Prolin 1.819 g 0%
Serin 2.187 g 0%
Threonin 2.57 g 0%
Tryptophan 0.717 g 0%
Tyrosin 2.051 g 0%
Valin 2.955 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 131.65 mg 10%
Kupfer 0.29 mg 32%
Fluorid 2.3 mcg 0%
Eisen  4.37 mg 24%
Magnesium 117.1 mg 28%
Mangan 0.96 mg 42%
Phosphor 669.15 mg 54%
Kalium 1240 mg 26%
Selen 80.55 mcg 146%
Natrium 625.95 mg 27%
Zink 2.76 mg 25%
andere
Nährstoff Menge  DV
Wasser 345.918 g 0%
Asche 5.741 g 0%