Healthy Chicken Sandwich
Today I’m going to show you how to make chicken sandwich for weight loss.
I made this chicken sandwich from scratch, from oven fried chicken to healthy buns and low fat sauce.
Also in this video you can see my tricks how to make chicken sandwich high in protein.
📚 My new recipe book [HOWTOCOOKSMARTER: 50 Recipes That Will Make You Feel Happy and Healthy]
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HEALTHY CHICKEN SANDWICH RECIPE
(makes 4 sandwiches)
Ingredients:
For chicken:
4 boneless, skinless chicken thighs (about 400g)
1 egg
1 tsp hot chilli paste
2 tbsp rice flour
1/4 cup unsweetened cornflakes (30g)
2 tbsp nutritional yeast
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 paprika
salt and black pepper to taste
For buns:
1 cup oat flour (100g)
1 cup spelt flour (125g)
2 tbsp tapioca starch
1/2 tsp salt
3 tsp baking powder
1.5 cups Greek yogurt (345g)
For sauce:
1/4 cup Greek yogurt (60g)
1 chipotle pepper, chopped
pinch of salt
1/2 tsp maple syrup
tomato slices and lettuce
NUTRITIONAL INFO (per sandwich):
400 calories, fat 8.4g, carb 45g, protein 35.6g
Preparation:
For buns, in a large bowl combine oat flour, spelt flour, tapioca starch, salt, baking powder and Greek yogurt.
When the dough starts to form, transfer to a floured surface and press into a ball.
Divide the dough into 5 portions, about 120g each and form the buns.
Layer on a lined baking tray, brush with eggwash, sprinkle with sesame seeds and bake at 400F (180C) for 20-25 minutes.
For sauce, in a bowl combine Greek yogurt, chopped chipotle pepper, salt and maple syrup.
For chicken thighs, first remove the skin and all the excess fat. Season with salt and black pepper.
In a bowl or plate, whisk an egg with some hot chilli paste.
In another bowl or plate, combine rice flour, garlic powder, onion powder, paprika, crushed cornflakes and nutritional yeast.
Dip the chicken into eggs, then dredge into the coating.
Layer on a lined baking tray and bake at 400F (180C) for 30 minutes.
Assemble the sandwich with sauce, lettuce and tomatoes, or any toppings of your choice, but make sure you keep calories in check.
Enjoy!