Low Fat Crispy Breaded Chicken Sandwich
Elevate your sandwich game with this Low Fat Crispy Breaded Chicken Sandwich, a guilt-free twist on a comfort food classic. Featuring tender, boneless chicken breasts coated in whole wheat breadcrumbs seasoned with garlic powder, paprika, and black pepper, this recipe delivers irresistible crunch without excess calories. The chicken is baked, not fried, ensuring a lighter option while maintaining the crispy perfection we all crave. Layered on toasted whole wheat buns with fresh lettuce, juicy tomato slices, and a tangy lemon-infused low-fat mayo, this sandwich is as wholesome as it is mouthwatering. Ready in just 40 minutes and perfect for a satisfying lunch or dinner, this healthy chicken sandwich recipe is sure to become a family favorite. Keywords: low fat chicken sandwich, healthy crispy chicken recipe, whole wheat sandwich buns, baked breaded chicken.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 0.5 cup low-fat buttermilk
- 1 cup whole wheat breadcrumbs
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 large egg white
- 4 whole wheat sandwich buns
- 4 pieces lettuce leaves
- 1 large tomato
- 0.25 cup low-fat mayonnaise
- 1 tablespoon lemon juice
- olive oil spray
Instructions
Slice each chicken breast horizontally to create two thinner cutlets. You should have four pieces in total.
In a shallow bowl, combine the low-fat buttermilk with the egg white and whisk well.
In another shallow dish, mix the whole wheat breadcrumbs, garlic powder, paprika, salt, and black pepper.
Dip each chicken cutlet into the buttermilk mixture, ensuring it is fully coated, then dredge it in the breadcrumb mixture, pressing slightly to adhere the coating.
Preheat your oven to 400°F (200°C). Prepare a baking sheet by lining it with parchment paper and spraying a light coat of olive oil spray.
Place the breaded chicken cutlets on the baking sheet and spray the tops lightly with olive oil.
Bake in the preheated oven for 10 minutes, flip the chicken pieces, and bake for another 10 minutes until the chicken is cooked through and crispy.
While the chicken is baking, slice the tomato into thin rounds and mix the low-fat mayonnaise with the lemon juice in a small bowl.
Toast the whole wheat sandwich buns lightly in the oven or a toaster.
To assemble the sandwiches, spread a tablespoon of the lemon-mayo mixture on each bun half, then layer a piece of crispy chicken, followed by a leaf of lettuce, a few slices of tomato, and finally the top bun.
Serve the sandwiches immediately for best flavor and texture.
Nutrition Facts
Calories |
1970 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.5 g | 54% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 8.3 g | ||
| Cholesterol | 311 mg | 104% | |
| Sodium | 5606 mg | 244% | |
| Total Carbohydrate | 227.0 g | 83% | |
| Dietary Fiber | 31.3 g | 112% | |
| Total Sugars | 44.2 g | ||
| Protein | 158.8 g | 318% | |
| Vitamin D | 1.7 mcg | 8% | |
| Calcium | 472 mg | 36% | |
| Iron | 17.3 mg | 96% | |
| Potassium | 2283 mg | 49% | |
*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.
