LOSE WEIGHT Eating This High Protein Low Cal Chicken Sandwich
Sandwich

LOSE WEIGHT Eating This High Protein Low Cal Chicken Sandwich

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A little over 500 calories, these chicken burgers (sandwiches) are the perfect snack or dinner to help you stay on track with your fitness goals. They’re filling and suitable for taking out the house. The average daily calorie intake is around 2000, as long as you stay under your deficit you’ll start losing weight.

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âž– RECIPE âž–
Serves – 5  

750g (1.6lb) – Chicken Mince 
2 tsp (8g) – Onion Powder 
1 tsp (4g) – Garlic Powder 
1 tsp (4g) – Smoked Paprika
1 tsp (4g) – Celery Salt 
1/2 tsp (2g) – Ground White Pepper 

Crumb & Buns – 

3 – Eggs, Beaten 
120g (4.2oz) – Cornflakes, Crushed 
1/2 tsp – Dried Thyme 
1/2 tsp – Dried Basil
1/2 tsp – Dried Oregano 
1 tsp – Celery Salt 
1 tsp – Mustard Powder 
1 1/2 tsp – Sweet or Smoked Paprika 
1/4 tsp – Garlic Salt 
1/2 tsp – Ground Ginger 
1/2 tsp – Ground Black and White Pepper, Combined 
5 – Low Carb Burger Buns 
150g (5.2oz) – Lettuce, Shredded
5 – Cheese Slices (Optional)

Spicy Sauce – 

125g (1/2 Cup) – Natural Greek Yogurt  
2 Tbsp (40ml) – Franks Hot Sauce 
Salt & Pepper To Taste 

Method – 

Add the chicken mince and seasoning in a bowl and mix well to combine. Divide the mince into 5x 150g (5.2oz) patties and set aside. 

Smash and crush the cornflakes into coarse crumbs and place them in a bowl. Add all the spices and seasoning and mix well to combine. 

Place the patties in the beaten egg, coat, and remove any excess. Transfer the potties to the seasoned cornflakes and coat well. Place onto a baking tray and repeat with the remaining batches. 

The patties can be cooked in an oven or an air fryer with a light coating of spray oil. The oven temperature is 200.c – 390.f for 20-22 minutes or until golden and crispy. For the air fryer, 190.c – 375.f for 16-18 minutes or until golden and crispy. With both ways, flip the patties halfway through. If cooking in the oven, set it to bake and place the patties on a baking tray lined with parchment paper. 

For the sauce, combine all the ingredients in a bowl and mix well. Store in the fridge until ready to serve. 

To serve, toast the buns to your liking and place 1/5 of the sauce on the top and bottom buns. Add lettuce, burger patty, and the top bun. Store in the fridge for up to 3-4 days and in the freezer for up to 3 months, stored in an airtight container, food-safe paper, aluminium foil, or zip-lock bags. Dig in. 

Reheat in the microwave, pan, oven or air fryer until hot in the centre. 

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