Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Salt | 1 tsp (6g) | 0 |
| Horseradish | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- butter-flavored cooking spray
- 1 small onion (4 ounces,120 g)) sliced thin
- 4 ounces (120 g) mushrooms, sliced thin
- 1 clove garlic, minced
- 1 tablespoon (15 ml) low fat, low salt mayonnaise
- ¼ teaspoon (1.25 ml) prepared horseradish
- 2 teaspoons (10 ml) ketchup
- 1 teaspoon (5 ml) Worcestershire sauce
- ¼ teaspoon (1.25 ml) Dijon mustard
- 4 x 4-ounce (120 g) boneless, skinless chicken breasts
- 4 multi-grain crisp rolls, about 1 ounce (30 g) each, cut in half horizontally
Directions
Preheat grill or broiler.
Coat a nonstick skillet with cooking spray.
Sauté the onions and mushrooms over medium high heat until they are cooked through and begin to brown.
Add the garlic and cook for two minutes.
Set aside.
In a small cup combine the mayonnaise, horseradish, ketchup, Worcestershire sauce and mustard.
Set aside.
Grill the chicken until done, about 5 minutes per side.
Allow to stand for 5 minutes.
Cut into thin slices.
Heat the rolls on the grill just before assembling the sandwiches.
To serve: place 1 teaspoon (5 ml) of the sauce on the bottom of each roll.
Top with chicken slices, onions and mushrooms.
Serve warm.