Fast Food Sub with Sweet Onion Chicken, Lettuce, Tomato, and Sweet Onion Sauce
This quick and satisfying sub brings together juicy chicken, fresh vegetables, and a deliciously tangy sweet onion sauce. The crispy, tender chicken is perfectly complemented by the crunch of fresh lettuce, the vibrant flavor of ripe tomatoes, and the signature sweetness of the onion sauce, all nestled in a soft, fresh bread roll. Whether you’re looking for a nutritious, filling lunch or a quick snack, this sub delivers the perfect balance of flavor and energy.
Ingredients:
- Chicken Breast (grilled or tenderized, depending on preference)
- Fresh Lettuce (crisp and shredded for texture)
- Tomato (sliced thinly for a juicy burst of flavor)
- Sweet Onion Sauce (smooth and sweet, creating the perfect topping)
- Bread Roll (freshly baked, soft and slightly toasted for a comforting bite)
Nutritional Information per Serving (Approx. 1 Sub):
| Nutrient | Amount |
|---|---|
| Energy | 155 kcal |
| Protein | 10.91 g |
| Fat | 2.37 g |
| Saturated Fat | 0.505 g |
| Carbohydrates | 22.54 g |
| Fiber | 1.2 g |
| Sugars | 6.06 g |
| Calcium | 142 mg |
| Iron | 1.52 mg |
| Magnesium | 23 mg |
| Phosphorus | 139 mg |
| Potassium | 285 mg |
| Sodium | 305 mg |
| Zinc | 0.64 mg |
| Copper | 71 mcg |
| Manganese | 0.282 mg |
| Selenium | 15.4 mcg |
| Vitamin C | 1.1 mg |
| Thiamine (B1) | 0.273 mg |
| Riboflavin (B2) | 0.213 mg |
| Niacin (B3) | 5.063 mg |
| Vitamin B6 | 0.282 mg |
| Folate | 23 mcg |
| Vitamin B12 | 0.11 mcg |
| Vitamin A | 3 mcg |
| Vitamin E | 0.38 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
This dish contains common allergens including wheat (in the bread), soy (potentially in the sweet onion sauce), and chicken. If you have sensitivities or allergies to these ingredients, consider substituting with gluten-free bread or checking the ingredient list of the sweet onion sauce for possible allergens.
Dietary Preferences:
- Protein-rich: With 10.91g of protein per serving, this sub offers a substantial amount of protein, helping to keep you feeling full and energized.
- Low Saturated Fat: Containing only 0.505g of saturated fat, it is a heart-healthier choice compared to many other fast food options.
- Moderate Carbs: The 22.54g of carbohydrates offer quick energy without being overly heavy, perfect for a midday meal.
- Rich in Micronutrients: High in essential vitamins and minerals like calcium, iron, and magnesium, this sub offers a well-rounded nutrient profile.
- Contains Dairy: The bread used in this recipe may contain dairy, so it may not be suitable for those who follow a vegan or dairy-free diet.
Advice:
- Substitute Options: If you are looking to reduce calories, consider opting for a whole-wheat or low-carb bread option. Additionally, you can ask for light sweet onion sauce to reduce sugar content.
- For Added Flavor: Consider adding other vegetables like cucumbers, bell peppers, or even avocado for an extra burst of freshness and nutrients.
- Vegetarian Version: For a vegetarian-friendly twist, substitute the chicken with grilled tofu or a plant-based protein option.
Conclusion:
This Sweet Onion Chicken Sub with lettuce, tomato, and sweet onion sauce is the perfect quick meal for those looking for a flavorful yet balanced option. Packed with essential nutrients and offering a tasty balance of protein, healthy fats, and fiber, it provides a satisfying and nourishing meal that’s perfect for any time of the day. Whether you’re on the go or need a quick lunch, this sub is an excellent choice that doesn’t compromise on taste or nutrition.
