Broiled Chicken Sandwich with Fresh Salsa

Dairy Free
Health score
10%
Broiled Chicken Sandwich with Fresh Salsa
45 min.
4
156kcal

Suggestions


If you're searching for a delectable yet healthy meal to satisfy your craving, look no further than this Broiled Chicken Sandwich with Fresh Salsa! Perfect for lunch, dinner, or any time you need a protein-packed meal, this sandwich combines juicy, flavorful chicken with a vibrant, fresh salsa that adds a burst of color and taste. The dish is not just delicious; it's also dairy-free, making it a great option for those with dietary restrictions or anyone wanting to enjoy a lighter meal without sacrificing flavor.

This recipe takes just 45 minutes from start to finish and is incredibly simple to prepare. By marinating the chicken with a mix of spices that include chili powder, garlic, and cumin, you’ll infuse the meat with rich flavors that will tantalize your taste buds. Broiling the chicken ensures it stays tender and juicy while achieving a slightly charred exterior, creating a delightful crunch in each bite.

Loaded with fresh ingredients like crisp red leaf lettuce and homemade salsa, as well as served on toasted whole wheat bread, this sandwich not only nourishes your body but also delights your palate. With only 156 calories per serving, you can indulge in this mouthwatering dish guilt-free. Bring a taste of summer to your table any time of year with this easy-to-make, wholesome Broiled Chicken Sandwich with Fresh Salsa!

Ingredients

  • 16 ounce skinned and boned chicken breast halves 
  • 0.5 teaspoon chili powder 
  •  garlic clove minced
  • 0.5 teaspoon ground cumin 
  • 0.1 teaspoon ground pepper red
  • Leaf lettuce leaves red
  • teaspoons juice of lime 
  • servings salsa fresh drained
  • 0.8 ounce bread whole wheat toasted reduced-calorie

Equipment

  • oven
  • plastic wrap
  • ziploc bags
  • rolling pin
  • meat tenderizer
  • broiler pan

Directions

  1. Place chicken between 2 sheets of heavy-duty plastic wrap, and flatten to 1/4-inch thickness using a meat mallet or rolling pin.
  2. Stir together garlic and next 4 ingredients. Rub mixture on chicken.
  3. Place in a shallow dish or heavy-duty plastic bag; cover or seal, and chill 3 hours.
  4. Place chicken on a rack coated with cooking spray in a broiler pan.
  5. Broil 5 1/2 inches from heat (with electric oven door partially open) 5 minutes on each side or until done.
  6. Place lettuce leaves on half of bread slices; top with chicken. Spoon 1/4 cup Fresh Salsa over each chicken breast; top with remaining bread slices.

Nutrition Facts

Calories156kcal
Protein66.77%
Fat19.54%
Carbs13.69%

Properties

Glycemic Index
34.17
Glycemic Load
1.45
Inflammation Score
-4
Nutrition Score
13.299130636713%

Flavonoids

Cyanidin
0.03mg
Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Luteolin
0.01mg
Myricetin
0.01mg
Quercetin
0.1mg

Nutrients percent of daily need

Calories:155.77kcal
7.79%
Fat:3.3g
5.07%
Saturated Fat:0.7g
4.39%
Carbohydrates:5.2g
1.73%
Net Carbohydrates:4.14g
1.51%
Sugar:1.54g
1.71%
Cholesterol:72.57mg
24.19%
Sodium:370.35mg
16.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.35g
50.69%
Vitamin B3:12.48mg
62.4%
Selenium:38.14µg
54.49%
Vitamin B6:0.94mg
46.81%
Phosphorus:263.6mg
26.36%
Vitamin B5:1.73mg
17.28%
Potassium:533.83mg
15.25%
Magnesium:40.27mg
10.07%
Manganese:0.2mg
9.78%
Vitamin B2:0.14mg
8.13%
Vitamin A:367.32IU
7.35%
Vitamin B1:0.11mg
7.31%
Zinc:0.85mg
5.68%
Iron:0.93mg
5.17%
Vitamin E:0.76mg
5.1%
Fiber:1.06g
4.24%
Vitamin B12:0.23µg
3.78%
Vitamin C:3.06mg
3.71%
Copper:0.07mg
3.58%
Vitamin K:3.74µg
3.56%
Calcium:28.58mg
2.86%
Folate:8.84µg
2.21%
Source:My Recipes