BLT Chicken with Rosemary-Lemon Mayonnaise
1 serving of blt chicken with rosemary-lemon mayonnaise contains 601 Calories. The macronutrient breakdown is 17% carbs, 61% fat, and 22% protein. This is a good source of protein (59% 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
Lemon zest ½ tsp or 1g
Red wine vinegar 1 tbsp or 15g
Directions
- Finely zest the lemon and mince the rosemary.
- In a small bowl, combine the lemon zest, rosemary, mayonnaise, one-fourth of the salt, and one-fourth of the pepper.
- Cut the bacon into 1/2-inch pieces and the tomatoes into 1/2-inch cubes. Tear the mixed greens into smaller pieces.
- Cook the bacon in a large nonstick skillet over medium heat until crisp.
- Add the tomatoes and cumin, increase the 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 half of the remaining salt and half of the remaining pepper. Divide the mixture among plates.
- Season the chicken with remaining salt and pepper. Place breadcrumbs in a shallow bowl and press the chicken into the breadcrumbs to coat both sides.
- Heat the oil in another large skillet over medium-high heat. Add the breaded chicken and sauté until cooked through to 165°F and golden, about 4 minutes per side.
- Place the chicken atop the greens mixture and serve with the lemon-rosemary mayonnaise.
Nutrition Facts
For 1 serving of blt chicken with rosemary-lemon mayonnaise (298g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 601 | |
| Fats | 40g | 52% |
| Saturated fats | 7g | 36% |
| Trans fats | 0.1g | |
| Cholesterol | 106mg | 35% |
| Sodium | 829mg | 36% |
| Carbs | 25g | 9% |
| Net carbs | 22g | |
| Fiber | 3g | 10% |
| Sugar | 4g | |
| Protein | 33g | |
| Calcium | 100mg | 10% |
| Iron | 3mg | 35% |
| Potassium | 639mg | 14% |
| Vitamin D | 0.1μg | 1% |
| Vitamins and Minerals | ||
| Alpha carotene | 63μg | |
| Beta carotene | 285μg | |
| Caffeine | 0mg | |
| Choline | 120mg | 22% |
| Copper | 0.1mg | 13% |
| Fluoride | 2μg | |
| Folate (B9) | 50μg | 13% |
| Lycopene | 1595μg | |
| Magnesium | 56mg | 13% |
| Manganese | 0.4mg | 16% |
| Niacin | 14mg | 87% |
| Pantothenic acid | 2mg | 42% |
| Phosphorus | 337mg | 48% |
| Retinol | 14μg | |
| Riboflavin (B2) | 0.3mg | 25% |
| Selenium | 37μg | 67% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 37% |
| Vitamin A IU | 582IU | |
| Vitamin A | 679μg | 75% |
| Vitamin B12 | 0.4μg | 17% |
| Vitamin B6 | 1mg | 82% |
| Vitamin C | 40mg | 45% |
| Vitamin D IU | 5IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.1μg | |
| Vitamin E | 3mg | 23% |
| Vitamin K | 58μg | 49% |
| Zinc | 2mg | 14% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 0.2g | |
| Glucose | 2g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 1g | |
| Galactose | 0g | |
| Starch | 16g | |
| Fats | ||
| Saturated fats | 7g | 36% |
| Monounsaturated fats | 15g | |
| Polyunsaturated fats | 15g | |
| 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 | |
