Your Recipe

Chicken or Fish Sandwich on Whole-Wheat Bread

Ingredient Amount Calories
Lettuce, raw 60g 8kcal
Tomatoes 200g 36kcal
Chicken broiler, raw, meat only boneless breast 500g 600kcal
Olive oil 30g 265kcal
Mayonnaise light 30g 71kcal
Bread, wheat 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.

Nutrition Facts
Portion Size 490 g | ml
Amount Per Portion 710
2969
kcal
kilojoules
% Daily Value *
Total Fat 29g 37%
Saturated Fat 4.6g 23%
Sodium 626mg 27%
Total Carbohydrate 44g 16%
Dietary Fiber 4.8g 17%
Sugar 8.2g
Protein 66g 132%
Vitamin D 0mcg 0%
Calcium 132mg 10%
Iron 4.4mg 24%
Potassium 1240mg 26%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 4.491 mg 90%
Vitamin B6 2.216 mg 130%
Cobalamin [B12] 0.525 mcg 0%
Floate [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%
Betaine 85.675 mg 0%
Choline 231.365 mg 42%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 44.2 g 16%
Sugars 8.2 g 16%
Dietary fiber 4.8 g 17%
Carbohydrate 4.8 g 0%
Net carbs 36g
Aminoacids
Nutrient Amount DV
Alanine 3.33 g 0%
Arginine 3.848 g 0%
Aspartic acid 5.473 g 0%
Cysteine 0.605 g 0%
Glutamic acid 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%
Methionine 3.123 g 0%
Phenylalanine 2.317 g 0%
Proline 1.819 g 0%
Serine 2.187 g 0%
Threonine 2.57 g 0%
Tryptophan 0.717 g 0%
Tyrosine 2.051 g 0%
Valine 2.955 g 0%
Minerals
Nutrient Amount DV
Calcium 131.65 mg 10%
Copper 0.29 mg 32%
Fluoride 2.3 mcg 0%
Iron 4.37 mg 24%
Magnesium 117.1 mg 28%
Manganese 0.96 mg 42%
Phosphorus 669.15 mg 54%
Potassium 1240 mg 26%
Selenium 80.55 mcg 146%
Sodium 625.95 mg 27%
Zinc 2.76 mg 25%
Other
Nutrient Amount DV
Water 345.918 g 0%
Ash 5.741 g 0%