Heart-Healthy KFC Style Fried Chicken Sandwich
Satisfy your cravings for a classic KFC-style fried chicken sandwich with this heart-healthy twist! This recipe swaps out deep-frying for an oven-baked approach, creating a crispy, golden-brown chicken breast coated in low-sodium whole grain breadcrumbs seasoned with paprika, garlic powder, and onion powder for maximum flavor. Paired with nutrient-rich toppings like creamy avocado, fresh tomato slices, and a tangy Greek yogurt lemon sauce, this sandwich is nestled between whole-grain buns for a wholesome meal. Perfectly balanced and guilt-free, this recipe is quick to prepare and ideal for those seeking both indulgence and heart-smart eating. Enjoy a fast food favorite reimagined for your health and taste buds!
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Recipe Information
Ingredients
- 2 pieces Boneless skinless chicken breasts
- 1 cup Low-sodium whole grain breadcrumbs
- 1 cup Unsweetened almond milk
- 1 as needed Olive oil cooking spray
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Salt substitute
- 2 pieces Whole grain hamburger buns
- 2 leaves Leaf lettuce
- 1 medium Tomato
- 1 medium Avocado
- 2 tablespoons Low-fat Greek yogurt
- 1 teaspoon Lemon juice
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Pour the almond milk into a shallow bowl. In another bowl, mix breadcrumbs, paprika, garlic powder, onion powder, black pepper, and salt substitute.
Pound the chicken breasts to an even thickness (about 1/2 inch) for uniform cooking.
Dip each chicken breast into the almond milk, allowing the excess to drip off, then coat in the breadcrumb mixture, pressing to adhere.
Arrange the coated chicken breasts on the prepared baking sheet and lightly spray each with olive oil cooking spray.
Bake in the preheated oven for 30 minutes or until the chicken is cooked through and the coating is crisp and golden brown.
While the chicken is baking, prepare the toppings. Slice the tomato and avocado. Mix the Greek yogurt with lemon juice to make a simple and healthy sauce.
To assemble the sandwich, place a leaf of lettuce on each bottom bun half, followed by a baked chicken breast, avocado slices, tomato slices, and a dollop of the yogurt sauce. Top with the upper half of the buns.
Serve immediately and enjoy your heart-healthy fried chicken sandwich.
Nutrition Facts
Calories |
1804 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.1 g | 67% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 299 mg | 100% | |
| Sodium | 2348 mg | 102% | |
| Total Carbohydrate | 191.6 g | 70% | |
| Dietary Fiber | 33.6 g | 120% | |
| Total Sugars | 32.9 g | ||
| Protein | 147.4 g | 295% | |
| Vitamin D | 2.9 mcg | 15% | |
| Calcium | 828 mg | 64% | |
| Iron | 15.2 mg | 84% | |
| Potassium | 3415 mg | 73% | |
*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.
