BLT Chicken with Rosemary-Lemon Mayonnaise
1 serving of blt chicken with rosemary-lemon mayonnaise contains 614 Calories. The macronutrient breakdown is 16% carbs, 61% fat, and 22% protein. This is a good source of protein (60% of your Daily Value), potassium (14% of your Daily Value), and total omega 3 (2 g).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 15 minutes
Ingredients
Red wine vinegar
1 tbsp or 15g
Directions
- Finely grate lemon peel and mince rosemary. In a small bowl, combine the lemon peel, rosemary, mayonnaise, 1/8 tsp salt, and 1/8 tsp pepper.
- Cut bacon into 1/2-inch pieces and tomatoes into 1/2-inch cubes. Coarsely tear lettuce leaves into smaller pieces.
- Cook bacon in a large nonstick skillet over medium heat until crisp. Add tomatoes and cumin to the skillet. Increase heat to medium-high and cook for 2 minutes. Add the greens and toss until barely wilted, about 1 minute. Sprinkle with vinegar, toss to blend, and season with 1/8 tsp salt and 1/8 tsp pepper. Divide the mixture among 4 plates.
- Season chicken with 1/4 tsp salt and 1/2 tsp pepper. Place breadcrumbs in a shallow bowl and press chicken into breadcrumbs to coat both sides.
- Heat oil in another large skillet over medium-high heat. Add breaded chicken and sauté until cooked through and golden, about 4 minutes per side. Place chicken atop greens mixture and serve with the lemon-rosemary mayonnaise.
Nutrition Facts
For 1 serving of blt chicken with rosemary-lemon mayonnaise (301g)
Nutrient | Value | %DV |
---|---|---|
Calories | 614 | |
Fats | 42g | 53% |
Saturated fats | 8g | 38% |
Trans fats | 0.1g | |
Cholesterol | 108mg | 36% |
Sodium | 849mg | 37% |
Carbs | 25g | 9% |
Net carbs | 22g | |
Fiber | 3g | 10% |
Sugar | 4g | |
Protein | 34g | |
Calcium | 101mg | 10% |
Iron | 3mg | 35% |
Potassium | 649mg | 14% |
Vitamin D | 0.1μg | 1% |
Vitamins and Minerals | ||
Alpha carotene | 63μg | |
Beta carotene | 286μg | |
Caffeine | 0mg | |
Choline | 122mg | 22% |
Copper | 0.1mg | 13% |
Fluoride | 2μg | |
Folate (B9) | 51μg | 13% |
Lycopene | 1595μg | |
Magnesium | 57mg | 13% |
Manganese | 0.4mg | 17% |
Niacin | 14mg | 88% |
Pantothenic acid | 2mg | 43% |
Phosphorus | 342mg | 49% |
Retinol | 14μg | |
Riboflavin (B2) | 0.3mg | 25% |
Selenium | 37μg | 68% |
Theobromine | 0mg | |
Thiamine | 0.5mg | 38% |
Vitamin A IU | 584IU | |
Vitamin A | 679μg | 75% |
Vitamin B12 | 0.4μg | 18% |
Vitamin B6 | 1mg | 83% |
Vitamin C | 41mg | 45% |
Vitamin D IU | 6IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.1μg | |
Vitamin E | 3mg | 23% |
Vitamin K | 59μg | 49% |
Zinc | 2mg | 14% |
Sugars | ||
Sugar | 4g | |
Sucrose | 0.3g | |
Glucose | 2g | |
Fructose | 2g | |
Lactose | 0g | |
Maltose | 1g | |
Galactose | 0g | |
Starch | 16g | |
Fats | ||
Saturated fats | 8g | 38% |
Monounsaturated fats | 16g | |
Polyunsaturated fats | 16g | |
Trans fats | 0.1g | |
Fatty Acids | ||
Total omega 3 | 2g | |
Total omega 6 | 12g | |
Alpha Linolenic Acid (ALA) | 2g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 2g | |
Arginine | 2g | |
Aspartic acid | 3g | |
Cystine | 0.4g | |
Glutamic acid | 6g | |
Glycine | 1g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 2g | |
Leucine | 3g | |
Lysine | 3g | |
Methionine | 1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.4g | |
Tyrosine | 1g | |
Valine | 2g |