Low Fat Broodje Kip
Savor the delicious simplicity of Low Fat Broodje Kip, a lighter spin on the classic Dutch chicken sandwich! Perfect for a quick yet satisfying meal, this recipe combines tender grilled chicken breast with fresh, crisp toppings like tomato, cucumber, and lettuce, all nestled in wholesome whole wheat rolls. A zesty, homemade low-fat sauce featuring Dijon mustard, lemon juice, and smoked paprika elevates the flavors while keeping it guilt-free. Ready in just 35 minutes, it's an ideal choice for a healthy lunch or dinner that doesn’t skimp on taste. Packed with protein, vibrant veggies, and minimal fat, this Low Fat Broodje Kip is a deliciously wholesome way to enjoy a sandwich makeover.
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Recipe Information
Ingredients
- 4 pieces Whole wheat sandwich rolls
- 500 grams Boneless, skinless chicken breast
- 60 grams Low-fat mayonnaise
- 20 grams Dijon mustard
- 1 tablespoon Lemon juice
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Smoked paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 large Tomato
- 4 large Lettuce leaves
- 0.5 medium Cucumber
Instructions
Preheat your grill or grill pan over medium heat.
In a small bowl, mix the low-fat mayonnaise, Dijon mustard, lemon juice, garlic powder, smoked paprika, salt, and black pepper to create the sauce.
Slice the tomato into thin rounds and the cucumber into thin slices. Set aside.
Pound the chicken breasts to an even thickness to ensure they cook evenly.
Season the chicken breasts lightly with salt and black pepper.
Grill the chicken breasts for about 5-7 minutes on each side or until the internal temperature reaches 75°C (165°F) and the juices run clear. Let them rest for a few minutes before slicing.
Slice the grilled chicken into thin strips.
Slice the whole wheat sandwich rolls in half and lightly toast them on the grill, cut side down, until golden brown.
To assemble the sandwiches, spread some of the prepared sauce on the bottom half of each roll.
Layer each roll with grilled chicken slices, a slice of tomato, cucumber slices, and a lettuce leaf.
Top with the other half of the roll.
Serve the Low Fat Broodje Kip immediately and enjoy a tasty, light meal!
Nutrition Facts
Calories |
1916 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.1 g | 62% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 8.0 g | ||
| Cholesterol | 435 mg | 145% | |
| Sodium | 6640 mg | 289% | |
| Total Carbohydrate | 182.4 g | 66% | |
| Dietary Fiber | 19.5 g | 70% | |
| Total Sugars | 35.6 g | ||
| Protein | 190.8 g | 382% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 282 mg | 22% | |
| Iron | 14.8 mg | 82% | |
| Potassium | 2379 mg | 51% | |
*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.
