BLT Chicken with Rosemary-Lemon Mayonnaise

Fat 50% Carbs 22% Protein 27%
Percent Calories

1 serving of blt chicken with rosemary-lemon mayonnaise contains 498 Calories. The macronutrient breakdown is 22% carbs, 50% fat, and 27% protein. This is a good source of protein (60% of your Daily Value), potassium (14% of your Daily Value), and vitamin a (75% of your Daily Value).

4 servings
Prep Time
10 minutes
Cook Time
15 minutes



  1. Finely grate lemon peel, mince fresh rosemary, season mayonnaise with 1/8 tsp of salt and 1/8 tsp of pepper.
  2. Blend first 3 ingredients in small bowl (grated lemon peel, minced rosemary, and seasoned mayonnaise).
  3. Cut bacon in 1/2-inch pieces. Cut tomatoes into 1/2-inch cubes. Coarsely tear lettuce leaves into smaller pieces.
  4. Cook bacon in large nonstick skillet over medium heat until crisp. Add tomatoes and cumin. Increase heat; cook 2 minutes. Add greens; toss until barely wilted, about 1 minute. Sprinkle vinegar over and toss to blend; season with 1/8 tsp salt and 1/8 tsp pepper. Divide among 4 plates.
  5. Sprinkle chicken with 1/4 tsp salt and 1/2 tsp pepper. Place panko (Japanese breadcrumbs) in shallow bowl; press chicken into panko to coat on both sides. Heat oil in another large skillet over medium-high heat. Add chicken and saute until cooked through and golden, about 4 minutes per side. Place chicken atop greens and serve with mayonnaise.

Nutrition Facts

For 1 serving of blt chicken with rosemary-lemon mayonnaise (304g)

Nutrient Value %DV
Calories 498
Fats 28g 35%
Saturated fats 5g 27%
Trans fats 0.1g
Cholesterol 101mg 34%
Sodium 922mg 40%
Carbs 28g 10%
Net carbs 25g
Fiber 3g 10%
Sugar 5g
Protein 34g
Calcium 101mg 10%
Iron 3mg 35%
Potassium 653mg 14%
Vitamin D 0.1μg 0.4%
Vitamins and Minerals
Alpha carotene 63μg
Beta carotene 293μg
Caffeine 0mg
Choline 115mg 21%
Copper 0.1mg 13%
Fluoride 2μg
Folate (B9) 50μg 13%
Lycopene 1595μg
Magnesium 57mg 14%
Manganese 0.4mg 17%
Niacin 14mg 88%
Pantothenic acid 2mg 42%
Phosphorus 341mg 49%
Retinol 11μg
Riboflavin (B2) 0.3mg 26%
Selenium 38μg 68%
Theobromine 0mg
Thiamine 0.5mg 38%
Vitamin A IU 587IU
Vitamin A 677μg 75%
Vitamin B12 0.4μg 16%
Vitamin B6 1mg 84%
Vitamin C 41mg 45%
Vitamin D IU 4IU
Vitamin D2 0μg
Vitamin D3 0.1μg
Vitamin E 3mg 22%
Vitamin K 30μg 25%
Zinc 2mg 14%
Sugar 5g
Sucrose 1g
Glucose 2g
Fructose 2g
Lactose 0g
Maltose 1g
Galactose 0g
Starch 17g
Saturated fats 5g 27%
Monounsaturated fats 13g
Polyunsaturated fats 7g
Trans fats 0.1g
Fatty Acids
Total omega 3 1g
Total omega 6 5g
Alpha Linolenic Acid (ALA) 1g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 2g
Arginine 2g
Aspartic acid 3g
Cystine 0.4g
Glutamic acid 6g
Glycine 1g
Histidine 1g
Hydroxyproline 0g
Isoleucine 2g
Leucine 3g
Lysine 3g
Methionine 1g
Phenylalanine 1g
Proline 1g
Serine 1g
Threonine 1g
Tryptophan 0.4g
Tyrosine 1g
Valine 2g

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