BLT Chicken with Rosemary-Lemon Mayonnaise

Fat 61%Carbs 16%Protein 22%
Percent Calories

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

Directions

  1. 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.
  2. Cut bacon into 1/2-inch pieces and tomatoes into 1/2-inch cubes. Coarsely tear lettuce leaves into smaller pieces.
  3. 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.
  4. 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.
  5. 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)

NutrientValue%DV
Calories614
Fats42g 53%
Saturated fats8g 38%
Trans fats0.1g
Cholesterol108mg 36%
Sodium849mg 37%
Carbs25g 9%
Net carbs22g
Fiber3g 10%
Sugar4g
Protein34g
Calcium101mg 10%
Iron3mg 35%
Potassium649mg 14%
Vitamin D0.1μg 1%
Vitamins and Minerals
Alpha carotene63μg
Beta carotene286μg
Caffeine0mg
Choline122mg 22%
Copper0.1mg 13%
Fluoride2μg
Folate (B9)51μg 13%
Lycopene1595μg
Magnesium57mg 13%
Manganese0.4mg 17%
Niacin14mg 88%
Pantothenic acid2mg 43%
Phosphorus342mg 49%
Retinol14μg
Riboflavin (B2)0.3mg 25%
Selenium37μg 68%
Theobromine0mg
Thiamine0.5mg 38%
Vitamin A IU584IU
Vitamin A679μg 75%
Vitamin B120.4μg 18%
Vitamin B61mg 83%
Vitamin C41mg 45%
Vitamin D IU6IU
Vitamin D20μg
Vitamin D30.1μg
Vitamin E3mg 23%
Vitamin K59μg 49%
Zinc2mg 14%
Sugars
Sugar4g
Sucrose0.3g
Glucose2g
Fructose2g
Lactose0g
Maltose1g
Galactose0g
Starch16g
Fats
Saturated fats8g 38%
Monounsaturated fats16g
Polyunsaturated fats16g
Trans fats0.1g
Fatty Acids
Total omega 32g
Total omega 612g
Alpha Linolenic Acid (ALA)2g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine2g
Arginine2g
Aspartic acid3g
Cystine0.4g
Glutamic acid6g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine3g
Lysine3g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.4g
Tyrosine1g
Valine2g

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