Low Fat Broodje Kip
Savor the mouthwatering simplicity of the Low Fat Broodje Kip, a healthy twist on a classic Dutch chicken sandwich. This recipe combines tender grilled chicken breast, fresh crisp vegetables, and a zesty homemade sauce made with low-fat mayonnaise, Dijon mustard, and smoked paprika—all nestled in hearty whole wheat sandwich rolls. Ready in just 35 minutes, this low-fat sandwich is perfect for a quick lunch or light dinner. Packed with protein and bursting with flavor, it’s a guilt-free option for those who crave a nutritious yet satisfying meal. Serve it fresh off the grill for the ultimate balance of wholesome ingredients and bold, smoky taste!
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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
Directions
Step 1
Preheat your grill or grill pan over medium heat.
Step 2
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.
Step 3
Slice the tomato into thin rounds and the cucumber into thin slices. Set aside.
Step 4
Pound the chicken breasts to an even thickness to ensure they cook evenly.
Step 5
Season the chicken breasts lightly with salt and black pepper.
Step 6
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.
Step 7
Slice the grilled chicken into thin strips.
Step 8
Slice the whole wheat sandwich rolls in half and lightly toast them on the grill, cut side down, until golden brown.
Step 9
To assemble the sandwiches, spread some of the prepared sauce on the bottom half of each roll.
Step 10
Layer each roll with grilled chicken slices, a slice of tomato, cucumber slices, and a lettuce leaf.
Step 11
Top with the other half of the roll.
Step 12
Serve the Low Fat Broodje Kip immediately and enjoy a tasty, light meal!
Nutrition Facts
| Serving size | (1210.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1916.1 |
| Total Fat 48.1g | 0% |
| Saturated Fat 9.2g | 0% |
| Polyunsaturated Fat 8.0g | |
| Cholesterol 434.6mg | 0% |
| Sodium 6639.9mg | 0% |
| Total Carbohydrate 182.4g | 0% |
| Dietary Fiber 19.5g | 0% |
| Total Sugars 35.6g | |
| Protein 190.8g | 0% |
| Vitamin D 25IU | 0% |
| Calcium 281.9mg | 0% |
| Iron 14.8mg | 0% |
| Potassium 2379.4mg | 0% |
Source of Calories