American · Lunch
Crispy Fried Chicken Sandwich (Low-Calorie)
A boneless chicken breast dredged in seasoned flour and baked until crisp, then set on a toasted whole wheat bun. Layered with shredded lettuce, tomato slices, and pickles under a light yogurt-based sauce. Paprika and garlic season the coating for a lean take on the 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
Instructions
1
Prep
Butterfly the chicken breast on a board so it lies flat, then season both sides with a pinch of salt and black pepper.
2
Marinate
Coat the chicken in 2 tablespoons of the Greek yogurt and leave 30 minutes until tacky.
3
Dredge
Mix the flour, paprika and garlic powder on a plate, then press the yogurt-coated chicken into it until evenly crusted on both sides.
4
Bake
Set the chicken on a lightly oiled rack over a tray and bake in a hot 220C oven 20 to 22 minutes until golden and juices run clear.
5
Plate
Whisk remaining yogurt with Dijon, toast the whole wheat bun cut-side down, spread sauce, layer shredded lettuce, tomato and sliced pickles, add chicken, close and serve.
Serves
1 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 7.1 oz200g boneless chicken breast
- 11 whole wheat bun
- 0.35 oz10g all-purpose flour
- 1 tsp1 tsp paprika
- 1/2 tsp1/2 tsp garlic powder
- 1/4 cup60g plain Greek yogurt
- 1 tsp1 tsp Dijon mustard
- 22 tomato slices
- a small handful of lettuce
- 0.7 oz20g pickles
- 1 tsp1 tsp olive oil
- a pinch of salt and black pepper