American · Lunch
Crispy Fried Chicken Sandwich (High-Protein)
Buttermilk-brined chicken breast dredged in seasoned flour, shallow-fried crisp, and stacked on a whole wheat bun with black bean mash, sliced tomato, and crunchy pickles. Cottage cheese blended into a tangy spread lifts the protein while dill and paprika carry the savoury profile. Served with lettuce for freshness.
$4
20 minsPrep
12 minsCook
32 minsTotal
MediumLevel
Nutrition per serving
625Calories
57.6gProtein
15.6gFat
62.7gCarbs
9.4gSugar
11.4gFiber
1240mgSodium
153mgChol
3.3gSat Fat
720mgPotassium
285mgCalcium
4.2mgIron
0.7mcgVitamin B12
8.5mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pound the chicken breast to an even half-inch in a shallow dish, then pour the buttermilk and half the salt over it.
2
Marinate
Cover and refrigerate the chicken for 4 hours so the buttermilk tenderises and seasons the meat.
3
Dredge
Whisk together the flour, smoked paprika, dried dill, pepper, and remaining salt, then press the chicken firmly into the seasoned flour until fully coated.
4
Fry
Heat the vegetable oil over medium-high and shallow-fry the coated chicken about 5 minutes per side until the crust is deep golden and the centre reaches 165°F.
5
Toast
Set the whole wheat bun cut-side down in the emptied skillet over medium heat for 1 minute until lightly golden and warmed through.
6
Plate
Spread the mashed black beans on the bottom bun, layer lettuce, chicken, tomato, pickles, cottage cheese spread, and the bun lid.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz400g chicken breast
- 2/3 cup160ml buttermilk
- 22 whole wheat bun
- 6 oz170g canned black beans, drained
- 4 oz114g low-fat cottage cheese
- 2/3 cup84g all-purpose flour
- 2 tbsp2 tbsp vegetable oil, for shallow-frying
- 2 tsp2 tsp smoked paprika
- 1 tsp1 tsp dried dill
- 1/2 tsp1/2 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 44 tomato slices
- 44 dill pickle slices
- a small handful of lettuce
