Photo: Eaters Collective
Estimated Nutrition (whole recipe, rough)
1094
Calories
81g
Protein
22g
Fat
140g
Carbs
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Yogurt | 170g plain Greek | 100 |
| Rye Bread | 1 slice (32g) | 83 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
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
- 750 mL (3 cups) shredded cooked chicken breast
- 2 green onions, thinly sliced
- 1 red bell pepper, diced
- 45 mL (3 tbsp) chopped fresh cilantro or basil
- 2 mL (½ tsp) grated lemon zest
- 30 mL (2 tbsp) lemon juice (about 1 lemon)
- 45 mL (3 tbsp) 0% plain Greek yogurt
- 30 mL (2 tbsp) light mayonnaise
- 125 mL (½ cup) light crumbled feta cheese (optional)
- 1 mL (¼ tsp) ground pepper
- 12 thin slices dense pumpernickel rye bread or whole grain bread
- 6 lettuce leaves
Directions
1
In a large bowl, combine chicken, onion, bell pepper and cilantro.
2
In a small bowl, whisk together lemon zest, lemon juice, yogurt and mayonnaise. Stir in feta, if using, and pepper. Pour over chicken mixture and stir to combine.
3
Divide mixture among 6 of the bread slices. Top with lettuce and remaining bread. Cut in half to serve.
By Health Canada ·
Recipe sourced from
food_guide_canada