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
Instructions
1
Prep
Pound the chicken breast to an even half-inch in a shallow dish, then pour over the buttermilk and half the salt.
2
Marinate
Cover and refrigerate the chicken 4 hours so the buttermilk tenderises the meat.
3
Dredge
Whisk 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 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 165F.
5
Toast
Set the whole wheat bun cut-side down in the emptied skillet over medium heat 1 minute until lightly golden and warmed through.
6
Plate
Mash the black beans and spread on the bottom bun, add lettuce, chicken, tomato, pickles, the cottage cheese spread, and the lid.
Serves
1 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 7 oz200g chicken breast
- 1/3 cup80ml buttermilk
- 11 whole wheat bun
- 3 oz85g canned black beans, drained (about a third of a 15 oz can)
- 2 oz57g low-fat cottage cheese
- 1/3 cup42g all-purpose flour
- 1 tbsp1 tbsp vegetable oil, for shallow-frying
- 1 tsp1 tsp smoked paprika
- 1/2 tsp1/2 tsp dried dill
- 1/4 tsp1/4 tsp salt
- 1/4 tsp1/4 tsp black pepper
- 22 tomato slices
- 22 dill pickle slices
- a small handful of lettuce