Low Sodium Broodje Kip

Discover the perfect balance of flavor and health with this Low Sodium Broodje Kip recipe—a delightful Dutch-inspired chicken sandwich made with tender, marinated chicken breast and stacked with fresh, crisp vegetables on hearty whole grain rolls. Each bite bursts with the savory kick of garlic, onion, and paprika spices, complemented by a tangy hint of lemon juice. This recipe keeps things heart-friendly with low sodium mayonnaise and optional Dijon mustard for added zest, making it an ideal choice for a light yet satisfying lunch or dinner. Ready in just 30 minutes, this wholesome sandwich is perfect for busy days, offering high protein and vibrant ingredients without sacrificing flavor. Serve it alongside a fresh salad or seasonal fruit for a complete, nutritious meal! Keywords: low sodium chicken sandwich, quick healthy recipe, easy Dutch recipes, Broodje Kip.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 2

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)

Directions

Step 1

Start by flattening the chicken breast to an even thickness using a meat mallet or the bottom of a heavy pan.

Step 2

In a small bowl, mix olive oil, garlic powder, onion powder, paprika, black pepper, and lemon juice to create a marinade.

Step 3

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.

Step 4

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).

Step 5

Remove the chicken from the skillet and let it rest for 5 minutes before slicing it thinly.

Step 6

Cut the whole grain rolls in half horizontally and lightly toast them if desired.

Step 7

Spread a tablespoon of low sodium mayonnaise and a half-teaspoon of Dijon mustard (if using) on the cut side of each roll.

Step 8

Layer the lettuce, sliced tomato, cucumber, and sliced chicken onto the bottom half of each roll.

Step 9

Close the sandwiches with the top halves of the rolls.

Step 10

Serve immediately and enjoy your low sodium Broodje Kip with a side of your favorite salad or fresh fruit.

Nutrition Facts

Serving size	(564.2g)

Amount per serving	% Daily Value*
Calories	1115.2

Total Fat 63.0g	0%
Saturated Fat 10.7g	0%
Polyunsaturated Fat 3.9g
Cholesterol 179.6mg	0%
Sodium 1916.7mg	0%
Total Carbohydrate 63.2g	0%
Dietary Fiber 6.3g	0%
Total Sugars 18.1g
Protein 74.3g	0%

Vitamin D 10IU	0%
Calcium 157.8mg	0%
Iron 7.2mg	0%
Potassium 1048.6mg	0%

*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.

Source of Calories

Fat: 50.8%

Protein: 26.6%

Carbs: 22.6%