American · Lunch
Fried Chicken Sandwich (Low-Calorie)
A boneless chicken breast marinated in buttermilk, coated in seasoned flour and panko, then baked until crisp instead of deep-fried. Served on a toasted whole-wheat bun with shredded lettuce, tomato, pickles and a light yogurt-based sauce. Paprika and cayenne carry the classic Southern fried-chicken flavour.
$3
15 minsPrep
22 minsCook
37 minsTotal
MediumLevel
Nutrition per serving
392Calories
56.3gProtein
6.4gFat
37.4gCarbs
8.2gSugar
5.1gFiber
872mgSodium
135mgChol
1.6gSat Fat
680mgPotassium
245mgCalcium
3.2mgIron
0.4mcgVitamin B12
18mgVitamin C
protein-rich
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Butterfly the chicken breast on a board into an even flat cutlet so it cooks through without drying.
2
Marinate
Submerge the chicken in the buttermilk for 30 minutes until pale and tacky.
3
Dredge
Mix flour, panko, paprika and cayenne on a plate, then press the chicken firmly into the crumbs on both sides until fully coated.
4
Bake
Set the coated cutlet on a wire rack over a tray and bake at 425°F (220°C) for 20 to 22 minutes until deep golden and 165°F (74°C) internally.
5
Plate
Toast the split whole-wheat bun, spread whisked Greek yogurt and Dijon on the base, stack lettuce, tomato, chicken and pickles, then cap and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz400g chicken breast
- 1/2 cup120ml buttermilk
- 2/3 cup40g panko breadcrumbs
- 4 tbsp32g all-purpose flour
- 2 tsp2 tsp paprika
- 1/2 tsp1/2 tsp cayenne
- 22 whole-wheat bun (150g)
- 4 tbsp68g Greek yogurt
- 2 tsp2 tsp Dijon mustard
- a small handful lettuce (20g)
- 44 tomato slices (60g)
- 88 pickle slices (40g)
