Fried Chicken Sandwich

Moderate nutritional value

Buttermilk-soaked fried chicken breast in a bun with mayo and pickles.

Fried Chicken Sandwich — photo 1

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.

High protein

Macronutrients Distribution

Protein: 16g (32.7%)
Fat: 15g (30.6%)
Carbs: 18g (36.7%)
Fiber: 0.7g

Basic Nutritional Info

NutrientValueDV
Protein16g28.6%
Fat15g21.4%
Carbs18g6.0%
Simple Sugars6.3gEstimate
Complex Carbs11gEstimate
Fiber0.7g2.8%
Water50g2.0%
Calories26912.0%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
61

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated2.54g12.7%
Monounsaturated5.83g23.3%
Polyunsaturated5.24g40.3%
Omega-31.572gEstimate
EPA2mg0.2%
DHA3mg0.3%
Omega-63.668gEstimate
Trans0.1g5.0%

Antioxidants

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.

CompoundAmountUnit
Vitamin C0.37mg
Vitamin E1.58mg
Selenium21.8mcg

Vitamins

VitaminAmountUnitDV
vitamin A23.7mcg2.6%
vitamin B10.095mg7.9%
vitamin B20.117mg9.0%
vitamin B35.04mg31.5%
vitamin B60.361mg21.2%
vitamin B99.47mcg2.4%
vitamin B120.159mcg6.6%
vitamin C0.374mg0.4%
vitamin D0.012 (0 IU)mcg0.1%
vitamin E1.58mg10.5%
vitamin K16.4mcg13.7%

Minerals

MineralAmountUnitDV
calcium49.7mg5.0%
iron0.661mg3.7%
magnesium24.1mg6.0%
phosphorus158mg22.6%
potassium244mg9.4%
sodium473mg20.6%
zinc0.649mg5.9%
copper0.062mg6.9%
manganese0.189mg8.2%
selenium21.8mcg39.6%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 541mg77.3%180%
Isoleucine 745mg53.2%132%
Leucine 1275mg46.7%111%
Lysine 1300mg61.9%144%
Methionine 587mg55.9%136%
Phenylalanine 1223mg69.9%158%
Threonine 661mg63.0%140%
Tryptophan 197mg70.4%159%
Valine 798mg43.8%106%

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Values per 100 g

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Allergens

GlutenDairyEggs

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Main Difficulty: Medium Servings: 4 Total: 40 min

Ingredients

  • Chicken breasts, boneless, skinless 2 large (500 g)
  • Buttermilk 240 ml
  • Salt 1.5 tsp (9 g)
  • All-purpose flour 150 g
  • Paprika 1 tsp
  • Garlic powder 1 tsp
  • Black pepper, ground 0.5 tsp
  • Vegetable oil, for frying about 1 l
  • Hamburger or brioche buns 4 (220 g)
  • Butter 1 tbsp (14 g)
  • Mayonnaise 4 tbsp (55 g)
  • Dill pickle chips 12 slices (60 g)
Prep
20 min
Cook
20 min

Instructions

  1. 1

    Slice each chicken breast horizontally into 2 cutlets of about 125 g and pound them to an even 1.5 cm thickness.

  2. 2

    Mix the buttermilk with 1 tsp of the salt, add the chicken, cover and refrigerate for 1-4 hours.

  3. 3

    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.

  4. 4

    Lift the cutlets out of the buttermilk, let the excess drip off and press them firmly into the seasoned flour on both sides.

  5. 5

    Fry 2 cutlets at a time for 6-8 minutes, turning once, until deep golden and 74C in the center; drain on a rack.

  6. 6

    Spread the cut sides of the buns with the butter and toast them in a frying pan for 1-2 minutes until golden.

  7. 7

    Spread the mayonnaise on the top buns, put 3 pickle slices on each bottom bun, add the hot chicken and close the sandwiches.