Heart-Healthy Broodje Kip
Elevate your sandwich game with this "Heart-Healthy Broodje Kip," a nutritious twist on the classic Dutch favorite. This recipe pairs tender, oven-baked chicken breasts—marinated in low-sodium chicken broth, olive oil, garlic, and fresh thyme—with crisp slices of cucumber, vibrant red bell pepper, and a handful of fresh spinach. Nestled between toasted whole grain sandwich rolls and lightly spread with zesty Dijon mustard, this wholesome creation is packed with protein, fiber, and big flavors. Perfect for a satisfying lunch or light dinner, this easy-to-make recipe keeps things heart-friendly without compromising on taste. Ready in just 40 minutes, it's a deliciously healthy choice for any occasion!
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Recipe Information
Ingredients
- 4 pieces Whole grain sandwich rolls
- 2 pieces Boneless, skinless chicken breasts
- 240 ml Low-sodium chicken broth
- 1 tablespoon Olive oil
- 1 piece Garlic clove, minced
- 2 tablespoons Lemon juice
- 1 teaspoon Fresh thyme leaves
- 0.5 teaspoon Freshly ground black pepper
- 0.25 teaspoon Salt
- 1 piece Red bell pepper, thinly sliced
- 0.5 piece Cucumber, thinly sliced
- 60 grams Fresh spinach leaves
- 2 tablespoons Dijon mustard
Instructions
Preheat the oven to 375°F (190°C).
Place the chicken breasts in a baking dish. Pour the low-sodium chicken broth over them.
Drizzle the chicken with olive oil and sprinkle with minced garlic, lemon juice, fresh thyme leaves, freshly ground black pepper, and salt.
Cover the baking dish with foil and bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and no longer pink in the middle.
While the chicken is baking, slice the whole grain sandwich rolls in half and lightly toast them (optional).
Once the chicken is cooked, remove it from the oven and let it rest for 5 minutes. Then, slice the chicken breasts thinly.
Assemble the Broodje Kip: Spread a small amount of Dijon mustard on the bottom half of each sandwich roll.
Place a layer of fresh spinach leaves on the mustard, followed by slices of baked chicken.
Top with slices of red bell pepper and cucumber.
Finish with the top half of the sandwich roll.
Serve immediately and enjoy your heart-healthy Broodje Kip!
Nutrition Facts
Calories |
1674 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.0 g | 59% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 2867 mg | 125% | |
| Total Carbohydrate | 173.5 g | 63% | |
| Dietary Fiber | 21.9 g | 78% | |
| Total Sugars | 26.7 g | ||
| Protein | 142.6 g | 285% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 348 mg | 27% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 2218 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
