Heart-Healthy Chicken Cutlet Sandwich
Elevate your lunch game with this **Heart-Healthy Chicken Cutlet Sandwich**, a flavorful and nutritious twist on a classic favorite! Made with golden, pan-seared chicken breasts coated in whole wheat flour and cooked in heart-smart olive oil, this sandwich is both wholesome and satisfying. Layered on toasted whole grain bread, it features vibrant baby spinach, juicy tomato slices, creamy avocado, and a zesty homemade Greek yogurt sauce infused with lemon, Dijon mustard, and fresh dill. Perfect for a quick 35-minute meal, this recipe is low in sodium, packed with protein, and brimming with fresh, nutrient-rich ingredients. Whether you're looking for a healthy lunch or a light dinner, this chicken cutlet sandwich is a delicious way to fuel your day guilt-free!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 4 slices whole grain bread
- 2 tablespoons extra virgin olive oil
- 0.5 cup low-sodium chicken broth
- 2 tablespoons fresh lemon juice
- 0.25 cup whole wheat flour
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon salt substitute
- 1 cup baby spinach leaves
- 1 medium tomato, sliced
- 0.5 medium avocado, sliced
- 0.5 cup plain Greek yogurt
- 1 tablespoon Dijon mustard
- 0.5 teaspoon garlic powder
- 1 tablespoon fresh dill, chopped
Instructions
Place each chicken breast between two sheets of plastic wrap and pound to an even thickness of about half an inch using a meat mallet or rolling pin.
In a shallow dish, combine whole wheat flour, ground black pepper, and salt substitute.
Dredge each chicken breast in the flour mixture, ensuring both sides are coated, and shake off any excess flour.
Heat one tablespoon of extra virgin olive oil in a non-stick skillet over medium heat.
Add the chicken breasts to the skillet and cook for 5-7 minutes on each side, or until golden brown and cooked through. Add a splash of chicken broth if needed to keep the chicken moist.
While the chicken is cooking, prepare the yogurt sauce by mixing Greek yogurt, lemon juice, Dijon mustard, garlic powder, and dill in a small bowl.
Toast the whole grain bread slices to your preferred level of crispiness.
Spread a generous layer of the yogurt sauce on each slice of toasted bread.
Assemble the sandwich by placing a handful of spinach leaves on the sauced bread, followed by a cooked chicken cutlet, tomato slices, and avocado slices.
Top with the other slice of bread and serve immediately for a fresh and heart-healthy meal.
Nutrition Facts
Calories |
1531 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.4 g | 81% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 2.4 g | ||
| Cholesterol | 308 mg | 103% | |
| Sodium | 1181 mg | 51% | |
| Total Carbohydrate | 96.4 g | 35% | |
| Dietary Fiber | 20.3 g | 72% | |
| Total Sugars | 17.1 g | ||
| Protein | 145.3 g | 291% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 372 mg | 29% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 3226 mg | 69% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
