Detailed Nutrition Facts: Lemony Southwestern Spiced Pan-Fried Chicken Breasts

4 pieces (472g)
chicken breast fillets, butterflied
(48g)
juice of half a lemon (half if lemon is big or juice of 1 whole small lemon)
1 tablespoon (9.2g)
coarse salt (not table salt)
1 teaspoon (1.7g)
ground coriander
2 tablespoons (12g)
ground cumin
1/2 teaspoon (1.1g)
cracked black pepper
2 teaspoons (5.3g)
chili powder
1 teaspoon (2.3g)
paprika
1 teaspoon (1g)
dried oregano
2 teaspoons (2.9g)
salt-free garlic and herb seasoning
(0g) - optional
(Combine all spice ingredients together and from it, set aside 3 tablespoons to season the chicken fillets and keep the rest in an airtight container and store for future use)
2/3 cup (83.3g)
all-purpose flour (for dredging)
1/4 cup (28g)
canola oil (for pan-frying)
(0g) - optional
To make as a sandwich:
(0g) - optional
Mango chutney mayo:
1/2 cup (120g)
mayonnaise
2 tablespoons (20.8g)
mango chutney
(0g) - optional
- Mix together and set aside.
(112g)
romaine lettuce
1/2 cup (64g)
shredded carrots
4 (228g)
Kaiser rolls or hamburger buns
Total1 serving
Ash (g) 5.40.19.20.10.90.10.60.20.10.2n/a0.40n/an/a0.50.1n/a0.60.64.623.65.9
Calcium (mg) 23.62.92.211.8111.75.117.65.21629.2n/a12.50n/an/a8.42.3n/a3721.1216.6523.1130.8
Calories (kcal) 538.110.605452.9156.42.79n/a303.3247.5n/an/a825.612.5n/a1926.26682736.8684.2
Carbohydrates (g) 03.300.95.30.72.61.20.71.9n/a63.60n/an/a0.43.1n/a3.76.1120.2213.853.4
Carotene, alpha (mcg) 000000.1111.413.50.20n/a00n/an/a01.9n/a02225.302352.3588.1
Carotene, beta (mcg) 00.50091.43.6799.2592.410.145.9n/a00n/an/a0133.1n/a5853.15302.4012831.73207.9
Cholesterol (mg) 302.1000000000n/a00n/an/a00n/a000302.175.5
Choline (mg) 346.42.40030.13.51.20.30.9n/a8.70.1n/an/a0.81.6n/a11.15.633.3419.1104.8
Copper (mg) 0.10000.100.1000n/a0.10n/an/a00n/a0.100.410.2
Cryptoxanthin, beta (mcg) 01.90000.3185.9140.10.10.7n/a00n/an/a02.1n/a000331.182.8
Dietary Fiber (g) 00.100.71.30.31.90.80.40.3n/a2.30n/an/a00.3n/a2.41.85.217.84.4
Folate (mcg) 18.99.6001.20.21.51.12.44n/a21.70n/an/a08.9n/a152.312.2216.6450.6112.6
Folic acid (mcg) 0000000000n/a00n/an/a00n/a00182.4182.445.6
Iron (mg) 1.7000.380.10.90.50.41n/a10n/an/a0.30n/a1.10.27.5235.8
Lycopene (mcg) 000000.21.1000.1n/a00n/an/a00.6n/a00.602.70.7
Lutein + Zeaxanthin (mcg) 07.20053.85.216.54291914.7n/a150n/an/a04.8n/a2589.4163.8132.23450.7862.7
Magnesium (mg) 122.72.90.15.543.927.942.76.6n/a18.30n/an/a1.22.1n/a15.77.761.6304.876.2
Manganese (mg) 0.10000.40.10.1000.2n/a0.60n/an/a00n/a0.20.112.90.7
Monounsaturated Fat (g) 3.6000.21.700.2000n/a0.117.7n/an/a21.60n/a002.647.812
Niacin (mg) 49.20000.500.60.200.1n/a10n/an/a00.1n/a0.40.69.762.715.7
Pantothenic acid (mg) 6.70.1000000.100n/a0.40n/an/a00n/a0.20.20.98.62.1
Phosphorus (mg) 991.23.806.859.91.8167.11.55n/a900n/an/a302.9n/a33.622.42281500375
Polyunsaturated Fat (g) 1.90000.400.40.200.1n/a0.37.9n/an/a54.60n/a0.20.13.970.117.5
Potassium (mg) 1746.449.40.721.1214.615.3103.951.612.620n/a89.20n/an/a16.834.9n/a276.6204.8246.23104.2776.1
Protein (g) 100.20.200.22.10.10.70.30.10.3n/a8.60n/an/a00.2n/a1.40.622.6137.634.4
Retinol (mcg) 42.5000000000n/a00n/an/a00n/a00042.510.6
Riboflavin (mg) 0.5000000.1000n/a00n/an/a0.10n/a0.100.81.60.4
Saturated Fat (g) 2.70000.200.1000.1n/a0.12.1n/an/a12.90n/a001.419.85
Selenium (mcg) 151000.40.60.11.10.100.2n/a28.30n/an/a1.90.1n/a0.40.189.1273.768.4
Sodium (mg) 547.50.535650.620.20.287.41.50.30.8n/a1.70n/an/a583.20.2n/a944.21240.36102.41525.6
Sugar (g) 01.2000.300.40.200.1n/a0.20n/an/a0.42.8n/a1.33414.13.5
Thiamin (mg) 0.30000.100000n/a0.10n/an/a00n/a0.101.11.80.4
Total Fat (g) 12.20.100.32.700.80.300.2n/a0.828n/an/a93.40.1n/a0.30.29.8149.237.3
Vitamin A (IU) 141.62.900152.46.31579.81115.31777.1n/a00n/an/a0224.9n/a9755.210691.8023764.35941.1
Vitamin B-6 (mg) 3.50000.100.1000n/a00n/an/a00n/a0.10.10.14.11
Vitamin B-12 (mcg) 0.9000000000n/a00n/an/a00n/a0000.90.2
Vitamin C (mg) 5.718.600.30.900000.4n/a00n/an/a07.6n/a4.53.8041.810.4
Vitamin D (mcg) 0.5000000000n/a00n/an/a00n/a0000.50.1
Vitamin E (mg) 0.90.1000.4020.70.20n/a0.14.9n/an/a14.10.2n/a0.10.4125.16.3
Vitamin K (mcg) 0.90000.61.95.61.86.223.6n/a0.320n/an/a29.60.9n/a114.88.41.4216.154
Water (g) 357.744.300.110.10.60.30.10.3n/a9.90n/an/a2617.4n/a10656.570.7691172.7
Zinc (mg) 2.7000.10.600.20.100.1n/a0.60n/an/a0.20n/a0.30.22.17.21.8

Note: Totals do not include optional ingredients.