⏱ 14 min totalRomano Chicken
Per 1 serving · 206 g · 10 ingredients
of a 2,000 cal day
- Protein45g55% of calories
- Carbs6.6g8% of calories
- Fat14g37% of calories
- ✓ Protein-dense
At a glance
One serving of Romano Chicken (206 g) has 341 calories, with 45 g of protein, 6.6 g of carbohydrates and 14 g of fat. Most of its energy comes from protein (55% of calories). It is high in protein (90% DV), thiamine (29% DV) and riboflavin (b2) (32% DV). Keep an eye on saturated fat and cholesterol, which provide 32% and 50% of the daily value.
High in
20%+ of the daily value
- Protein90%
- Thiamine29%
- Riboflavin (B2)32%
- Niacin101%
- Vitamin B6106%
- Vitamin B1245%
Good source of
10–19% of the daily value
- Vitamin A10%
- Iron17%
- Potassium13%
- Magnesium14%
- Copper11%
Watch
20%+ of the daily value
- Saturated fat32%
- Cholesterol50%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅔ full breast (both fillets) Chicken breast
⅓ tbsp Parmesan cheese
¼ tsp Paprika
¹⁄₁₆ tsp, ground Tarragon
³⁄₁₆ tbsp Butter
⅔ oz Swiss cheese- ⅔ slice Ham
¹⁄₁₆ tsp Garlic powder
¹⁄₁₆ tsp, leaves Basil
¹⁄₁₆ cup Breadcrumbs
Directions
- 1
Pound thawed chicken breasts to a 1/4 inch thickness. Place chicken breasts on a pan, then top each with Swiss cheese and a slice of ham. Roll up the chicken, securing with toothpicks if necessary.
- 2
In a small bowl, combine Parmesan cheese, paprika, garlic powder, tarragon, basil, and bread crumbs. Mix well and coat the chicken roll-ups in the mixture.
- 3
Drizzle the roll-ups with melted butter and cook on high in the microwave for 4 minutes on a microwave-safe surface, or until chicken is cooked through and juices run clear.
Vitamins & minerals
Amounts for 1 serving (206 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 86 μg | 10% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 3 μg | 2% |
| Thiamine | 0.3 mg | 29% |
| Riboflavin (B2) | 0.4 mg | 32% |
| Niacin | 16 mg | 101% |
| Vitamin B6 | 1 mg | 106% |
| Folate (B9) | 24 μg | 6% |
| Vitamin B12 | 1 μg | 45% |
| Pantothenic acid | 3 mg | 51% |
| Choline | 149 mg | 27% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 198 mg | 20% |
| Iron | 1 mg | 17% |
| Potassium | 628 mg | 13% |
| Magnesium | 61 mg | 14% |
| Phosphorus | 497 mg | 71% |
| Zinc | 2 mg | 21% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.2 mg | 9% |
| Selenium | 45 μg | 82% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 3 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 156 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 4 g | — |
| Maltose | 0.2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 71 μg | — |
| Serine | 2 g | — |
| Starch | 4 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 341 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Romano Chicken?
One serving of Romano Chicken (1 serving) has 341 calories, which works out to 166 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Romano Chicken high in protein?
Yes. It has 45 g of protein per serving, and 55% of its calories come from protein (13 g of protein per 100 calories).
Is Romano Chicken keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 8% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Romano Chicken?
370 mg per serving.
How much sugar is in Romano Chicken?
0.7 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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