Low Fat Chicken Cutlet Sandwich
Indulge in the guilt-free pleasure of this Low Fat Chicken Cutlet Sandwich, a perfect blend of crunchy whole wheat breaded chicken, fresh veggies, and zesty homemade sauce. Crafted with boneless, skinless chicken breast, marinated in low-fat buttermilk and seasoned with garlic powder and paprika, this recipe keeps flavor high and fat content low. The golden brown chicken cutlet is nestled in a whole grain sandwich roll and topped with crisp lettuce, a juicy tomato slice, and a luscious spread of low-fat mayonnaise and Dijon mustard. Ready in just 30 minutes, this wholesome and satisfying sandwich is a great option for a quick lunch or light dinner. Whether you're counting calories or simply craving a healthier twist on a classic chicken sandwich, this recipe delivers on taste and nutrition.
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Recipe Information
Ingredients
- 1 piece (about 6 oz) Boneless, skinless chicken breast
- 1 cup Whole wheat breadcrumbs
- 1 large Egg white
- 1 cup Low-fat buttermilk
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Paprika
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- Olive oil spray
- 1 piece Whole grain sandwich roll
- 2 leaves Lettuce leaves
- 1 slice Tomato
- 2 tablespoons Low-fat mayonnaise
- 1 teaspoon Dijon mustard
Instructions
Slice the chicken breast in half horizontally to create two thinner pieces.
In a bowl, mix the egg white and low-fat buttermilk. Place the chicken pieces into the bowl and marinate for 5 minutes, allowing the mixture to cover all surfaces of the chicken.
Prepare a separate shallow dish with the whole wheat breadcrumbs, garlic powder, paprika, salt, and black pepper. Stir to combine evenly.
Remove the chicken from the marinade and let excess buttermilk drip off. Dredge each chicken piece in the breadcrumbs mixture, pressing down to ensure a good coating on all sides.
Preheat a non-stick frying pan over medium heat and lightly spray it with olive oil.
Place the breaded chicken cutlets in the pan and cook for 6-7 minutes on each side or until they are golden brown and cooked through. Use a meat thermometer if necessary to ensure the internal temperature reaches 165°F (74°C).
While the chicken is cooking, cut the whole grain sandwich roll in half and toast it lightly if desired.
In a small bowl, mix the low-fat mayonnaise and Dijon mustard to create a light sauce.
Spread the sauce evenly across the cut sides of the toasted sandwich roll.
Assemble the sandwich by placing the cooked chicken cutlet on the bottom half of the roll, followed by lettuce leaves and a tomato slice.
Cover with the top half of the sandwich roll and serve immediately.
Nutrition Facts
Calories |
1141 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.7 g | 33% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 160 mg | 53% | |
| Sodium | 2746 mg | 119% | |
| Total Carbohydrate | 137.9 g | 50% | |
| Dietary Fiber | 18.0 g | 64% | |
| Total Sugars | 23.2 g | ||
| Protein | 88.2 g | 176% | |
| Vitamin D | 3.4 mcg | 17% | |
| Calcium | 441 mg | 34% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 1388 mg | 30% | |
*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.
