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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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
- In a small bowl, whisk together yogurt, dill and lemon juice. Season with 1/8 tsp each salt and black pepper; set aside.
- 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.
- 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.
- 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.
- 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