Day 7

Lunch: Chickpea and Chicken Pita Sandwich

Cooking time: 10 minutes

Calories: 438

Ingredients:
  •       1 teaspoon extra-virgin olive oil
  •       2oz chicken breast, skinless and boneless
  •       ¼ cup (46g) canned chickpeas, drained and rinsed
  •       ½ small cucumber
  •       ¼ cup (61g) cherry tomatoes
  •       ¼ teaspoon dried basil
  •       ¼ teaspoon dried oregano
  •       1 medium whole-wheat pita bread
  •       2 teaspoons hummus
  •     ½ cup (15g) spinach
How to make:
  1. Heat a greased pan grill over medium heat. Add chicken breast, cook for about 4-5 minutes, then flip and cook for 2-3 more minutes until browned on both sides. Set aside to cool down a bit, then cut into strips.
  2. Finely dice the cucumber and cut the cherry tomatoes in half
  3. Combine chickpeas, diced cucumber, cherry tomatoes, dried basil, and oregano in a small bowl.
  4.  Slice the pita in half and heat it pita until just warm enough. Open the pocket and spread 1 teaspoon of hummus in each half. Follow with a handful of spinach and chickpea mixture.
Nutrients

Water: 129.54 g

 

Energy: 438 kcal

 

Protein: 28 g

 

Total lipid (fat): 16 g

 

Saturated fat: 2.3 g

 

Carbohydrate: 51 g

 

Fiber, total dietary: 9.9 g

 

Sugars, including NLEA: 6.7 g

 

Added sugars: 0.7 g

 

Calcium (Ca): 133.52 mg

 

Iron (Fe): 5.87 mg

 

Magnesium (Mg): 106.14 mg

 

Phosphorus (P): 330.88 mg

 

Potassium (K): 591.39 mg

 

Sodium (Na): 641.03 mg