Dinner

Crispy Chicken Sandwich with Lemon Dill Yogurt

Baking panko-encrusted chicken ensures a delightfully crispy bite and eliminates extra oil from frying. Add flavor, creaminess, and extra protein with our Clean Eating recipe for lemon dill sauce thickened with Greek yogurt.

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Servings
4
Prep Time
30 min
Duration
30 min

Ingredients

  • 1/3 cup plain Greek yogurt
  • 3 tbsp chopped fresh dill
  • 1 tbsp fresh lemon juice
  • 1/4 tsp each sea salt and fresh ground black pepper, divided
  • 4 egg whites
  • 1 tsp Dijon mustard
  • 1 cup whole-wheat panko bread crumbs
  • 1/3 cup whole-wheat flour
  • 4 4-oz boneless, skinless chicken breasts, pounded 1/4-inch thick
  • 1 tbsp olive oil
  • 4 thin whole-grain sandwich buns, toasted
  • 2 cups watercress, trimmed
  • 1/2 English cucumber, thinly sliced
  • 2 jarred roasted red peppers, drained and sliced

Preparation

  1. In a small bowl, whisk together yogurt, dill and lemon juice. Season with 1/8 tsp each salt and black pepper; set aside.
  2. In a separate small bowl, whisk together egg whites, Dijon and remaining 1⁄8 tsp each salt and black pepper; set aside. Transfer panko to a shallow pan or plate. Transfer flour to a second shallow pan or plate.
  3. Dredge each chicken breast in flour, shaking off excess, then in egg white mixture. Press cutlets gently into panko and transfer to a baking tray or plate.
  4. Heat oil in a nonstick skillet on medium-high. Working in batches if necessary, sear chicken until golden brown and fully cooked, about 3 to 4 minutes per side. Transfer to a paper towel–lined plate.
  5. Assemble sandwiches: Split buns and spread yogurt-lemon mixture evenly onto cut sides of bread, dividing evenly. Layer bottom half of each bun with 1 chicken cutlet and even amounts of watercress, cucumber and roasted peppers. Cover each with top half of bun.

Nutrition Information

  • Serving Size 1 sandwich
  • Calories 348
  • Carbohydrate Content 34 g
  • Cholesterol Content 65 mg
  • Fat Content 7 g
  • Fiber Content 5 g
  • Protein Content 37 g
  • Saturated Fat Content 1 g
  • Sodium Content 500 mg
  • Sugar Content 4 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 2 g