South Seas Chicken Sandwich

Preparation:  10 min. Cooking: 25 min. Total: 35 min.
Recipe photo
  • 4 boneless chicken breast halves , with skin
  • 1 clove garlics , cut in half
  • 2 3/4 Tbsp tamari or soy sauce
  • 1/2 red onions , sliced
  • 4 Fl Oz mayonnaise
  • 1 tsp ginger , grated
  • 4 Kaiser rolls , halved
  • 4 Tbsp chutney
  • 1 Granny Smith apples , cored and thinly sliced
Preheat oven to 375 ℉. Place chicken between two sheets of wax paper and pound with a mallet or other heavy flat object to .5 inch thickness. Rub both sides of chicken breasts with garlic. Coat with tamari sauce and arrange, skin side up, in a single layer on a lightly oiled baking sheet. Top each with a slice of onion. Roast 25-30 minutes, until chicken is just cooked through. Meanwhile, combine mayonnaise and ginger in a bowl. Mix thoroughly and set aside. Make sandwiches by spreading cut sides of rolls with ginger mayonnaise. Spread bottom half with chutney. Add chicken and onion and top with sliced apples and top half of rolls.
Calories
460 Cal
Fat
15 g
Carbs
46 g
Protein
34 g
Fiber
2.7 g
Sugar
8.4 g
Cholesterol
81 mg
Sodium
1300 mg


Nutrients

Fiber     2.7 g
Fat     15 g
Sugar     8.4 g
Carbs     46 g
Protein     34 g
Calories     460 Cal

Fats

Fat, Poly     7 g
Fat, Mono     4.4 g
Fat, Sat     2.7 g
Fat, Trans     0 g
Fat, Percent     30 %

Vitamins

Vitamin, K     14 mcg     12 %
Vitamin, A     110 IU     3.6 %
Vitamin, B12     0.4 mcg     15 %
Niacin     15 mg     92 %
Riboflavin     0.3 mg     25 %
Vitamin, C     3 mg     3.3 %
Vitamin, D     0 IU     0 %
Vitamin, B6     0.6 mg     38 %
Vitamin, E     1.2 mg     7.8 %
Panto, Acid     1.2 mg     25 %
Choline     93 mg     17 %
Thiamin     0.4 mg     30 %

Minerals

Calcium     80 mcg     8 %
Phosphorus     290 mg     41 %
Magnesium     50 mg     12 %
Copper     0.2 mcg     20 %
Fluoride     1.5 mcg     38 %
Zinc     1.6 mg     14 %
Cholesterol     81 mg     0.5 %
Sodium     1300 mg     84 %
Selenium     47 mcg     85 %
Manganese     0.4 mg     5.9 %
Potassium     380 mg     8.2 %
Iron     3.2 mg     40 %