Moderate nutritional value
Buttermilk-soaked fried chicken breast in a bun with mayo and pickles.
The fried chicken sandwich is a Southern-style American favorite: a chicken breast cutlet marinated in buttermilk, dredged in seasoned flour and deep-fried, then served in a toasted, buttered bun with mayonnaise and dill pickles. One sandwich (about 225 g) has around 605 kcal, 36 g of protein, 33 g of fat and 1,060 mg of sodium. Using half the mayonnaise saves about 45 kcal per sandwich.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 16g | 28.6% |
| Fat | 15g | 21.4% |
| Carbs | 18g | 6.0% |
| Simple Sugars | 6.3g | Estimate |
| Complex Carbs | 11g | Estimate |
| Fiber | 0.7g | 2.8% |
| Water | 50g | 2.0% |
| Calories | 269 | 12.0% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.54 | g | 12.7% |
| Monounsaturated | 5.83 | g | 23.3% |
| Polyunsaturated | 5.24 | g | 40.3% |
| Omega-3 | 1.572 | g | Estimate |
| EPA | 2 | mg | 0.2% |
| DHA | 3 | mg | 0.3% |
| Omega-6 | 3.668 | g | Estimate |
| Trans | 0.1 | g | 5.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.37 | mg |
| Vitamin E | 1.58 | mg |
| Selenium | 21.8 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 23.7 | mcg | 2.6% |
| vitamin B1 | 0.095 | mg | 7.9% |
| vitamin B2 | 0.117 | mg | 9.0% |
| vitamin B3 | 5.04 | mg | 31.5% |
| vitamin B6 | 0.361 | mg | 21.2% |
| vitamin B9 | 9.47 | mcg | 2.4% |
| vitamin B12 | 0.159 | mcg | 6.6% |
| vitamin C | 0.374 | mg | 0.4% |
| vitamin D | 0.012 (0 IU) | mcg | 0.1% |
| vitamin E | 1.58 | mg | 10.5% |
| vitamin K | 16.4 | mcg | 13.7% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 49.7 | mg | 5.0% |
| iron | 0.661 | mg | 3.7% |
| magnesium | 24.1 | mg | 6.0% |
| phosphorus | 158 | mg | 22.6% |
| potassium | 244 | mg | 9.4% |
| sodium | 473 | mg | 20.6% |
| zinc | 0.649 | mg | 5.9% |
| copper | 0.062 | mg | 6.9% |
| manganese | 0.189 | mg | 8.2% |
| selenium | 21.8 | mcg | 39.6% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 541 | mg | 77.3% | 180% |
| Isoleucine | 745 | mg | 53.2% | 132% |
| Leucine | 1275 | mg | 46.7% | 111% |
| Lysine | 1300 | mg | 61.9% | 144% |
| Methionine | 587 | mg | 55.9% | 136% |
| Phenylalanine | 1223 | mg | 69.9% | 158% |
| Threonine | 661 | mg | 63.0% | 140% |
| Tryptophan | 197 | mg | 70.4% | 159% |
| Valine | 798 | mg | 43.8% | 106% |
Values per 100 g
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Slice each chicken breast horizontally into 2 cutlets of about 125 g and pound them to an even 1.5 cm thickness.
Mix the buttermilk with 1 tsp of the salt, add the chicken, cover and refrigerate for 1-4 hours.
Heat the oil, about 4 cm deep, in a heavy pot to 170C, and mix the flour, paprika, garlic powder, pepper and remaining salt in a shallow dish.
Lift the cutlets out of the buttermilk, let the excess drip off and press them firmly into the seasoned flour on both sides.
Fry 2 cutlets at a time for 6-8 minutes, turning once, until deep golden and 74C in the center; drain on a rack.
Spread the cut sides of the buns with the butter and toast them in a frying pan for 1-2 minutes until golden.
Spread the mayonnaise on the top buns, put 3 pickle slices on each bottom bun, add the hot chicken and close the sandwiches.