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Chicken Sandwich on Sourdough with Arugula, Tomato and Cheese
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20 minutes
4 servings
Adjust servings
dairy-free
(?)
Has dairy from:
parmesan cheese
gluten-free
(?)
Has gluten from:
sourdough bread
kid friendly
has meat
(?)
Has meat from:
chicken breast
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
chicken breast
parmesan cheese
vegetarian
(?)
Not vegetarian due to:
chicken breast
pescatarian
paleo
(?)
Not paleo due to:
sourdough bread
parmesan cheese
This recipe has no customizations.
 
Nutrition to Note
This recipe has Fat (total lipid) as 70.3% and Sodium as 58.0% (as a percentage of RDA).
 
You may need to take these into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 5.9% of RDA
• Calories: 35.5% of RDA
• Carbs: 15.1% of RDA
• Fat (total lipid): 70.3% of RDA
• Fiber: 21.1% of RDA
• Fructose: 4.2% of RDA
• Protein: 35.3% of RDA
• Sodium: 58.0% of RDA
• Sugar: 28.9% of RDA
• Vitamin A (IU): 65.3% of RDA
• Vitamin B6: 60.9% of RDA
• Vitamin C: 145% of RDA
• Iron: 14.4% of RDA
• Magnesium: 27.7% of RDA
• Manganese: 14.3% of RDA
• Niacin: 75.5% of RDA
• Potassium: 24.7% of RDA
• Zinc: 17.0% of RDA
If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.
 
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
41.5
g
Calories
709
 
Fiber
5.92
g
Iron
2.71
mg
Protein
39.8
g
Sodium
783
mg
Sugars
9.03
g
Fat (total lipid)
43.0
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
8
slices
+
-
 
can use any bread desired.
 
2
whole
+
-
 
boneless, skinless. ~1-1.5 lbs.
 
2
cups
+
-
 
halved or quartered, depending on size.
 
1/4
cups
+
-
 
 
2
cups
+
-
 
 
1
whole
+
-
 
seeded and sliced.
 
1
cup
+
-
 
shaved.
 
1/2
cups
+
-
 
 
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PREPARATION
Preparing the Chicken
1.
Preheat oven to 375 F.
2.
Coat the bottom of a baking dish with olive oil so chicken does not stick.
3.
Place chicken in the baking dish and cook in the preheated oven for 15 minutes, or until no longer pink inside. Cut into 4 equal parts for the 4 sandwiches and set aside.
Preparing the Tomato Mixture
4.
Slice the cherry tomatoes in half or quarters, depending on their size. Place in a small bowl.
5.
Add peanuts to the tomatoes.
6.
Add the arugula and olive oil and mix well.
Assembling the Sandwich
7.
Toast the 8 slices of bread to desired crispness.
8.
Place a spoonful or two of the tomato mixture on one side of the bread.
9.
Add chicken to the top of the tomato mixture and top with parmesan shavings.
10.
Can serve open faced or top with another slice of bread.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 709
Protein 39.8 g
Carbohydrates 41.5 g
Iron 2.71 mg
Fiber 5.92 g
Calcium 58.8 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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