High Protein Crispy Breaded Chicken Sandwich
Elevate your sandwich game with this High Protein Crispy Breaded Chicken Sandwich, a satisfying and wholesome twist on a classic favorite. Packed with lean protein from chicken breasts and an innovative breadcrumb coating fortified with whey protein powder, this recipe delivers a delicious balance of flavor and nutrition. Each bite boasts a crispy, golden crust seasoned with garlic, paprika, and a hint of black pepper, paired perfectly with fresh lettuce, juicy tomato slices, and a dollop of light mayonnaise on a whole wheat bun. Quick to prepare in just 40 minutes, this meal is ideal for a high-protein lunch or dinner that doesn't compromise on taste or texture. Perfect for those seeking a health-conscious yet indulgent option, this sandwich is a must-try for anyone who loves crispy chicken with a hearty, nutritious twist!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 2 pieces egg whites
- 1 cup whole wheat breadcrumbs
- 0.5 cup whey protein powder
- 0.5 cup all-purpose flour
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 3 tablespoons canola oil
- 4 pieces whole wheat hamburger buns
- 4 leaves lettuce
- 1 large tomato
- 4 tablespoons light mayonnaise
Instructions
Begin by slicing each chicken breast horizontally to create four thin, even pieces. Lightly pound the chicken pieces until they are about 1/2 inch thick.
In a shallow bowl, whisk the egg whites until frothy.
In another shallow dish, combine the whole wheat breadcrumbs, whey protein powder, garlic powder, paprika, black pepper, and salt.
Place the all-purpose flour in a separate shallow plate or dish.
Dredge each chicken piece in the flour, tapping off any excess. Dip it next into the egg whites, ensuring it is well-coated. Finally, dredge it in the breadcrumb mixture, pressing lightly to ensure the breadcrumbs adhere well.
Heat the canola oil in a large skillet over medium heat. Once the oil is hot, place the breaded chicken pieces in the skillet.
Cook each side for about 4-5 minutes, or until the chicken is golden brown and cooked through. Check that the internal temperature reaches at least 165°F.
While the chicken is cooking, slice the tomato into 1/4 inch thick rings and prepare the lettuce leaves.
Toast the whole wheat hamburger buns lightly until golden brown.
Assemble the sandwiches by spreading a tablespoon of light mayonnaise on each bun half. Layer with a leaf of lettuce, a slice of tomato, and a crispy chicken piece.
Top with the remaining bun halves and serve immediately while hot.
Nutrition Facts
Calories |
2769 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 85.7 g | 110% | |
| Saturated Fat | 12.8 g | 64% | |
| Polyunsaturated Fat | 18.9 g | ||
| Cholesterol | 336 mg | 112% | |
| Sodium | 5710 mg | 248% | |
| Total Carbohydrate | 272.5 g | 99% | |
| Dietary Fiber | 32.9 g | 118% | |
| Total Sugars | 40.3 g | ||
| Protein | 216.4 g | 433% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 778 mg | 60% | |
| Iron | 21.9 mg | 122% | |
| Potassium | 2556 mg | 54% | |
*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.
