Your Recipe

Chicken or Fish Sandwich on Whole-Wheat Bread

Ingrédient Quantité Calories
Laitue 60g 8kcal
Tomates 200g 36kcal
Chicken broiler, raw, meat only boneless breast 500g 600kcal
Huile d'olive 30g 265kcal
Mayonnaise légère 30g 71kcal
Pain, blé 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.

Valeurs nutritives
Taille des portions 490 g | ml
Quantité par portion 710
2969
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 29g 37%
Gras saturés 4.6g 23%
Sodium 626mg 27%
Total des glucides 44g 16%
Fibres alimentaires 4.8g 17%
Sucre 8.2g
Protéine 66g 132%
Vitamine D 0mcg 0%
Calcium 132mg 10%
Fer 4.4mg 24%
Potassium 1240mg 26%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 125.1 mcg 14%
Thiamine [B1] 0.619 mg 52%
Riboflavine [B2] 0.679 mg 52%
Niacine [B3] 29.142 mg 182%
Acide pantothénique [B5] 4.491 mg 90%
Vitamine B6 2.216 mg 130%
Cobalamine [B12] 0.525 mcg 0%
Floate [B9] 127.5 mcg 0%
Vitamine C 15.66 mg 17%
Vitamine D 0 mcg 0%
Vitamine E 4.641 mg 31%
Vitamine K 72.465 mcg 60%
Bétaïne 85.675 mg 0%
Choline 231.365 mg 42%
Carbohydrates
nutriment Quantité DV
Total des glucides 44.2 g 16%
Sugars 8.2 g 16%
Fibres alimentaires 4.8 g 17%
Carbohydrate 4.8 g 0%
Glucides nets 36g
acides aminés
nutriment Quantité DV
Alanine 3.33 g 0%
Arginine 3.848 g 0%
Acide aspartique 5.473 g 0%
Cystéine 0.605 g 0%
Acide glutamique 8.825 g 0%
Glycine 2.528 g 0%
Histidine 2.119 g 0%
Isoleucine 2.806 g 0%
Leucine 4.706 g 0%
Lysine 5.464 g 0%
Méthionine 3.123 g 0%
Phénylalanine 2.317 g 0%
Proline 1.819 g 0%
Sérine 2.187 g 0%
Thréonine 2.57 g 0%
Tryptophane 0.717 g 0%
Tyrosine 2.051 g 0%
Valine 2.955 g 0%
Minéraux
nutriment Quantité DV
Calcium 131.65 mg 10%
Cuivre 0.29 mg 32%
Fluorure 2.3 mcg 0%
Fer 4.37 mg 24%
Magnésium 117.1 mg 28%
Manganèse 0.96 mg 42%
Phosphore 669.15 mg 54%
Potassium 1240 mg 26%
Sélénium 80.55 mcg 146%
Sodium 625.95 mg 27%
Zinc 2.76 mg 25%
autres
nutriment Quantité DV
Eau 345.918 g 0%
Cendres 5.741 g 0%