Mexican · Lunch
Fried Cutlet Sandwich (Low-Calorie)
A breaded chicken breast cutlet, oven-baked instead of deep-fried, tucked into a toasted telera roll with mashed avocado, pickled jalapeno, shredded lettuce and tomato. Built on the Mexican torta tradition, this version trims oil and cheese to keep the sandwich light while keeping its crunch and spice.
$4
15 minsPrep
18 minsCook
33 minsTotal
EasyLevel
Nutrition per serving
392Calories
42.1gProtein
10.4gFat
32.8gCarbs
4.9gSugar
6.1gFiber
790mgSodium
108mgChol
2.3gSat Fat
890mgPotassium
95mgCalcium
3.1mgIron
0.4mcgVitamin B12
14mgVitamin C
low-calorie
protein-rich
high-fiber
low-calorie
Instructions
1
Prep
Pound the chicken breast between plastic wrap to even 1/2-inch thickness. Set up three dishes with flour, egg white, and panko mixed with smoked paprika, cumin, salt and pepper. Dredge the cutlet in flour, then egg white, then panko mixture, pressing gently.
2
Bake
Place cutlet on a wire rack over a baking sheet, mist both sides lightly with olive oil spray, and bake at 425°F for 15-18 minutes, flipping once, until golden and the center reaches 165°F.
3
Rest
Let the cutlet sit on the rack for 5 minutes so the crust stays crisp.
4
Plate
Toast the telera roll cut-side down in a dry skillet over medium heat for 1-2 minutes until golden. Spread yogurt on the bottom half, layer lettuce and tomato slices, mash avocado over the top half, add the cutlet, scatter pickled jalapeno over it. Close the sandwich, cut diagonally in half, and serve with the lime wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g chicken breast, pounded thin
- 1/2 cup50g panko breadcrumbs
- 2 tbsp16g all-purpose flour
- 22 egg white
- 2 tsp2 tsp smoked paprika
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
- 2 tsp10ml olive oil, for pan spray
- 22 telera roll or bolillo (2.1 oz/60g)
- 11 avocado (200g)
- 4 tsp20g pickled jalapeno slices
- 22 small handful (40g) lettuce
- 44 tomato slices (60g)
- 22 lime wedge
- 2 tbsp30g plain yogurt
