Low Sodium Broodje Kip
Elevate your sandwich game with this irresistible Low Sodium Broodje Kip—a healthy twist on the classic Dutch chicken sandwich. Featuring tender, marinated chicken breast lightly seasoned with garlic powder, onion powder, paprika, and a splash of lemon juice, this recipe is designed for flavor without the excess sodium. The chicken is paired with crisp lettuce, juicy tomato slices, and crunchy cucumber, all nestled between hearty whole-grain rolls. A dollop of low sodium mayonnaise and optional Dijon mustard adds a creamy, tangy finish. Perfect for a quick lunch or light dinner, this wholesome sandwich is ready in just 30 minutes. With its high-protein content and vibrant array of fresh toppings, the Low Sodium Broodje Kip is your new go-to meal for healthy convenience and satisfying flavor!
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Recipe Information
Ingredients
- 1 piece (about 200g) Boneless, skinless chicken breast
- 2 tablespoons Olive oil
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 0.5 teaspoon Paprika
- 0.25 teaspoon Ground black pepper
- 1 tablespoon Lemon juice
- 2 pieces Whole grain roll
- 2 leaves Lettuce
- 1 medium, sliced Tomato
- 0.25 medium, sliced Cucumber
- 2 tablespoons Low sodium mayonnaise
- 1 teaspoon Dijon mustard (optional for extra flavor)
Instructions
Start by flattening the chicken breast to an even thickness using a meat mallet or the bottom of a heavy pan.
In a small bowl, mix olive oil, garlic powder, onion powder, paprika, black pepper, and lemon juice to create a marinade.
Coat the chicken breast with the marinade and let it sit for at least 10 minutes, or refrigerate for up to 2 hours for more flavor.
Heat a non-stick skillet over medium heat, then cook the chicken breast for 7-8 minutes on each side or until the internal temperature reaches 165°F (74°C).
Remove the chicken from the skillet and let it rest for 5 minutes before slicing it thinly.
Cut the whole grain rolls in half horizontally and lightly toast them if desired.
Spread a tablespoon of low sodium mayonnaise and a half-teaspoon of Dijon mustard (if using) on the cut side of each roll.
Layer the lettuce, sliced tomato, cucumber, and sliced chicken onto the bottom half of each roll.
Close the sandwiches with the top halves of the rolls.
Serve immediately and enjoy your low sodium Broodje Kip with a side of your favorite salad or fresh fruit.
Nutrition Facts
Calories |
1115 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.0 g | 81% | |
| Saturated Fat | 10.7 g | 53% | |
| Polyunsaturated Fat | 3.9 g | ||
| Cholesterol | 180 mg | 60% | |
| Sodium | 1917 mg | 83% | |
| Total Carbohydrate | 63.2 g | 23% | |
| Dietary Fiber | 6.3 g | 22% | |
| Total Sugars | 18.1 g | ||
| Protein | 74.3 g | 149% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 158 mg | 12% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 1049 mg | 22% | |
*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.
