Recipes · Irish · Burgers and Sandwiches
Chicken Fillet Roll
One serving has 880 kcal and 52 g protein, and at least a fifth of a woman's daily need of niacin (156%), selenium (139%), pyridoxine (108%), thiamin (91%), riboflavin (81%) and phosphorus (78%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (381 g)
- Difficulty: Easy
- Diets: High protein
- Contains: dairy, egg, gluten, mustard, poultry
Ingredients
- 150 g Chicken breast, boneless, skinless, raw
- 15 g Flour, all-purpose
- 25 g Eggs, whole, raw
- 30 g Breadcrumbs, dry
- 15 g Vegetable oil
- 80 g Bread rolls, soft
- 20 g Lettuce, iceberg, raw
- 30 g Tomatoes, raw
- 15 g Mayonnaise
- 0.5 g Salt
- 0.2 g Black pepper
Method
- Butterfly or pound the chicken breast to an even thickness and season with salt and pepper.
- Dredge the chicken in the flour, dip in the beaten egg, then coat well in the breadcrumbs.
- Shallow-fry in the oil for 4-5 minutes a side, until golden and cooked through and the juices run clear (74 °C/165 °F).
- Split the roll and spread with the mayonnaise.
- Fill with the crispy chicken fillet, lettuce and sliced tomato, and serve at once.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 880 kcal | 42% |
| Carbohydrates | 76.8 g | |
| Water | 207 mL | |
| Fiber | 4 g | 14% |
| Protein | 51.7 g | 108% |
| Tryptophan | 0.6 g | |
| Threonine | 2.1 g | |
| Isoleucine | 2.3 g | |
| Leucine | 4.1 g | |
| Lysine | 3.9 g | |
| Methionine | 1.2 g | |
| Cystine | 0.73 g | |
| Phenylalanine | 2.2 g | |
| Tyrosine | 1.8 g | |
| Valine | 2.5 g | |
| Histidine | 1.6 g | |
| Fat | 39.5 g | |
| Monounsaturated | 9.7 g | |
| Polyunsaturated | 19.1 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 16.8 g | |
| Saturated | 7.2 g | |
| Trans-Fats | 0.15 g | |
| Cholesterol | 212 mg | |
| Calcium | 230 mg | 23% |
| Copper | 0.31 mg | 34% |
| Iron | 6.3 mg | 35% |
| Magnesium | 87.2 mg | 28% |
| Manganese | 0.95 mg | 53% |
| Phosphorus | 547 mg | 78% |
| Potassium | 827 mg | 18% |
| Selenium | 76.3 µg | 139% |
| Sodium | 989 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 1 mg | 91% |
| Riboflavin (vitamin B2) | 0.89 mg | 81% |
| Niacin (vitamin B3) | 21.8 mg | 156% |
| Pantothenic acid (vitamin B5) | 3.3 mg | 66% |
| Pyridoxine (vitamin B6) | 1.4 mg | 108% |
| Folate (vitamin B9) | 177 µg | 44% |
| Cobalamin (vitamin B12) | 0.76 µg | 32% |
| Choline | 221 mg | 52% |
| Vitamin A | 74.3 µg | 11% |
| Vitamin C | 4.8 mg | 6% |
| Vitamin D (D2 + D3) | 23.1 IU | 4% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 70.1 µg | 78% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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