Low Sodium Chicken Cutlet Sandwich
Elevate lunchtime with this irresistible Low Sodium Chicken Cutlet Sandwich, a heart-healthy delight packed with flavor. Tender chicken cutlets are seasoned with aromatic spices like garlic powder, onion powder, and paprika, then seared to perfection in olive oil for a juicy bite every time. The sandwich layers come alive with creamy avocado, crisp lettuce, juicy tomato slices, and a tangy Greek yogurt Dijon mustard spread, all nestled between wholesome whole wheat buns. Perfect for meal prepping or quick weekday dinners, this recipe is low in sodium without compromising on taste. Ready in just 35 minutes, it’s a nourishing and flavorful option for those seeking healthier choices without sacrificing bold flavors.
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Recipe Information
Ingredients
- 2 whole Boneless, skinless chicken breasts
- 0.5 teaspoon Freshly ground black pepper
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 0.5 teaspoon Paprika
- 2 tablespoons Lemon juice
- 3 tablespoons Olive oil
- 4 buns Whole wheat sandwich buns
- 4 leaves Lettuce leaves
- 1 whole Tomato
- 0.5 whole Red onion
- 1 whole Avocado
- 0.25 cup Plain Greek yogurt
- 1 tablespoon Dijon mustard
Instructions
Place the chicken breasts between two pieces of plastic wrap and pound them to an even thickness, about 1/2-inch thick, using a meat mallet or rolling pin.
In a bowl, mix together the black pepper, garlic powder, onion powder, and paprika.
Rub the spice mix evenly over both sides of the chicken breasts.
Drizzle the chicken with lemon juice to enhance flavor.
Heat 2 tablespoons of olive oil in a nonstick skillet over medium heat.
Cook the chicken breasts for 6-7 minutes on each side or until cooked through with an internal temperature of 165°F (75°C).
Remove the chicken from the pan and set aside to rest for a few minutes.
Meanwhile, slice the tomato and onion into thin slices, and peel and pit the avocado, mashing it with a fork in a small bowl.
In another bowl, combine the Greek yogurt and Dijon mustard to create a low-sodium sandwich spread.
Toast the whole wheat sandwich buns, if desired.
Spread the avocado mash evenly on the bottom half of each bun.
Place a lettuce leaf, a cooked chicken cutlet, tomato slice, and onion slice on top.
Spread the yogurt-mustard mixture on the inside of the top buns, then place on the sandwiches.
Serve the sandwiches warm or at room temperature.
Nutrition Facts
Calories |
2012 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 89.4 g | 115% | |
| Saturated Fat | 16.0 g | 80% | |
| Polyunsaturated Fat | 6.8 g | ||
| Cholesterol | 302 mg | 101% | |
| Sodium | 2741 mg | 119% | |
| Total Carbohydrate | 151.5 g | 55% | |
| Dietary Fiber | 29.8 g | 106% | |
| Total Sugars | 33.5 g | ||
| Protein | 144.1 g | 288% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 344 mg | 26% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 2517 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.
