⏱ 24 min totalGrilled Chicken Sandwich with Feta Spread
Per 1 serving · 241 g · 14 ingredients
of a 2,000 cal day
- Protein34g39% of calories
- Carbs23g25% of calories
- Fat14g36% of calories
- ✓ Protein-dense
At a glance
One serving of Grilled Chicken Sandwich with Feta Spread (241 g) has 358 calories, with 34 g of protein, 23 g of carbohydrates and 14 g of fat. Most of its energy comes from protein (39% of calories). It is high in protein (69% DV), Vitamin A (20% DV) and Vitamin K (29% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 35%, 29% and 36% of the daily value.
High in
20%+ of the daily value
- Protein69%
- Vitamin A20%
- Vitamin K29%
- Thiamine30%
- Riboflavin (B2)46%
- Niacin83%
Good source of
10–19% of the daily value
- Potassium13%
- Magnesium15%
- Copper19%
Watch
20%+ of the daily value
- Sodium35%
- Saturated fat29%
- Cholesterol36%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 spray , about 1/3 second Cooking spray
4 oz Chicken breast
½ tsp Olive oil
¼ tsp Red wine vinegar
¼ tsp Dill
⅛ tsp, ground Oregano- 🥄⅛ tsp Salt
¹⁄₁₆ tsp Garlic powder
¼ dash Black pepper
³⁄₁₆ cup, crumbled Feta cheese- ¼ tbsp 2% milk
1 roll Hamburger bun
1 leaf outer Romaine lettuce
1 slice, medium Tomatoes
Directions
- 1
Coat a grill or grill pan with cooking spray and preheat to medium-high.
- 2
Pound the chicken to about 1/4-inch thickness and place on a large baking sheet.
- 3
In a medium bowl, combine olive oil, vinegar, dill, oregano, salt, garlic powder, and pepper. Drizzle over the chicken and flip to coat both sides. Let the chicken sit for 10 minutes.
- 4
In a small bowl, combine feta cheese and milk. Mash together with a fork to make a spread.
- 5
Grill the chicken, flipping once, until browned and cooked through to 165°F, about 2-3 minutes per side.
- 6
Place the chicken on toasted bun bottoms and spread the feta spread over each.
- 7
Top each with lettuce and tomato, then cover with the bun tops, and serve.
Vitamins & minerals
Amounts for 1 serving (241 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 176 μg | 20% |
| Vitamin C | 4 mg | 4% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 35 μg | 29% |
| Thiamine | 0.4 mg | 30% |
| Riboflavin (B2) | 1 mg | 46% |
| Niacin | 13 mg | 83% |
| Vitamin B6 | 1 mg | 87% |
| Folate (B9) | 109 μg | 27% |
| Vitamin B12 | 1 μg | 31% |
| Pantothenic acid | 2 mg | 45% |
| Choline | 114 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 205 mg | 21% |
| Iron | 3 mg | 34% |
| Potassium | 593 mg | 13% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 407 mg | 58% |
| Zinc | 2 mg | 20% |
| Copper | 0.2 mg | 19% |
| Manganese | 1 mg | 23% |
| Selenium | 44 μg | 80% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 20 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 1,556 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.5 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.2 g | — |
| Leucine | 3 g | — |
| Lycopene | 515 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 45 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 358 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 68minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Grilled Chicken Sandwich with Feta Spread?
One serving of Grilled Chicken Sandwich with Feta Spread (1 serving) has 358 calories, which works out to 148 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Grilled Chicken Sandwich with Feta Spread high in protein?
Yes. It has 34 g of protein per serving, and 39% of its calories come from protein (9.6 g of protein per 100 calories).
Is Grilled Chicken Sandwich with Feta Spread keto-friendly?
It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Grilled Chicken Sandwich with Feta Spread?
802 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Grilled Chicken Sandwich with Feta Spread?
4.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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