Low Fat KFC Style Fried Chicken Sandwich
Indulge in guilt-free comfort food with this Low Fat KFC Style Fried Chicken Sandwich—an irresistible meal that cuts the calories but keeps all the flavor! Perfectly tender chicken breasts are marinated in a tangy buttermilk and hot sauce blend, then coated in a flavorful mix of spices and a light flour-cornstarch combo for a crispy, golden crust. Cooked to perfection in an air fryer, this healthier alternative uses minimal oil while delivering all the crunch you’d expect. Sandwiched between hearty whole wheat buns and layered with fresh lettuce, juicy tomato slices, and creamy light mayonnaise, this satisfying sandwich is ready in under 40 minutes. Whether you're craving fast food or looking for a quick, nutritious dinner, this recipe is an ideal choice for health-conscious foodies.
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Recipe Information
Ingredients
- 2 pieces chicken breasts
- 240 ml buttermilk
- 15 ml hot sauce
- 120 g all-purpose flour
- 30 g cornstarch
- 10 g paprika
- 5 g garlic powder
- 5 g onion powder
- 5 g salt
- 5 g black pepper
- 2 g cayenne pepper
- 2 pieces whole wheat hamburger buns
- 30 g light mayonnaise
- 4 pieces lettuce leaves
- 1 sliced tomato
- 1 as needed cooking spray
Instructions
Slice each chicken breast crosswise to make four thinner pieces in total. Place the chicken in a bowl with buttermilk and hot sauce. Mix well and marinate in the fridge for at least 30 minutes or overnight for best results.
In a shallow dish, mix together all-purpose flour, cornstarch, paprika, garlic powder, onion powder, salt, black pepper, and cayenne pepper.
Remove the marinated chicken from the fridge and let any excess buttermilk drip off. Coat each piece evenly in the flour mixture, pressing lightly to adhere.
Preheat the air fryer to 200°C (390°F) for about 5 minutes. Lightly spray the air fryer basket with cooking spray.
Place the coated chicken pieces in the air fryer basket, making sure they are not overcrowded. Lightly spray the top of the chicken with cooking spray to help with browning.
Cook in the air fryer at 200°C (390°F) for 12-15 minutes, flipping over halfway through, until the chicken is golden and cooked through with an internal temperature of 75°C (165°F).
While the chicken cooks, prepare the sandwich by spreading light mayonnaise on the insides of the whole wheat buns.
Layer lettuce leaves and tomato slices on the bottom bun halves.
Once the chicken is cooked, place the hot pieces on top of the prepared buns with lettuce and tomato.
Top with the other half of the bun, serve immediately, and enjoy your low-fat KFC style fried chicken sandwich!
Nutrition Facts
Calories |
1758 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.7 g | 44% | |
| Saturated Fat | 10.7 g | 53% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 318 mg | 106% | |
| Sodium | 3807 mg | 166% | |
| Total Carbohydrate | 209.6 g | 76% | |
| Dietary Fiber | 18.5 g | 66% | |
| Total Sugars | 24.6 g | ||
| Protein | 145.3 g | 291% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 620 mg | 48% | |
| Iron | 16.6 mg | 92% | |
| Potassium | 1170 mg | 25% | |
*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.
