American · Lunch
Crispy Fried Chicken Sandwich (Low-Calorie)
A boneless chicken breast dredged in seasoned flour and baked until crisp, served on a toasted whole wheat bun with shredded lettuce, tomato slices, and pickles beneath a light yogurt-Dijon sauce. Paprika and garlic season the coating for a lean take on the classic fried chicken sandwich.
$3
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
384Calories
54.4gProtein
8.7gFat
32.1gCarbs
6.3gSugar
4.5gFiber
806mgSodium
135mgChol
2.1gSat Fat
580mgPotassium
145mgCalcium
2.1mgIron
0.4mcgVitamin B12
8.5mgVitamin C
protein-rich
low-calorie
low-calorie
Instructions
1
Prep
Butterfly the chicken breast flat on a board, then season both sides with salt and pepper.
2
Marinate
Coat the chicken in 2 tablespoons Greek yogurt until tacky, 30 minutes.
3
Dredge
Mix flour, paprika, and garlic powder on a plate, then press the yogurt-coated chicken into it evenly.
4
Bake
Set the chicken on a lightly oiled rack over a tray and bake at 220°C for 20 to 22 minutes until golden and juices run clear.
5
Plate
Whisk remaining yogurt with Dijon mustard, toast the bun cut-side down, spread sauce, layer lettuce, tomato, and pickles, add chicken, close, and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g boneless chicken breast
- 22 whole wheat bun
- 2/3 oz20g all-purpose flour
- 2 tsp2 tsp paprika
- 1 tsp1 tsp garlic powder
- 1/2 cup120g plain Greek yogurt
- 2 tsp2 tsp Dijon mustard
- 44 tomato slices
- a small handful of lettuce
- 1.4 oz40g pickles
- 2 tsp2 tsp olive oil
- a pinch of salt and black pepper
