"Fried" Chicken & Slaw Sandwich

Ditch the deep fryer – these thin, crisp chicken fillets made in the skillet taste even better than the fried variety. Topped with a creamy slaw made with cabbage, cranberries and yogurt, this makes for a full meal in a sammie.
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Try this Crispy Chicken Sandwich recipe. 

Serves: 2
Hands-on Time: 20 minutes
Total Time: 25 minutes

INGREDIENTS:

  • 1/3 cup plain yogurt, divided
  • 1/3 cup panko bread crumbs
  • 1 6-oz chicken breast, sliced in half crosswise
  • Olive oil cooking spray
  • 2 tsp apple cider vinegar
  • 1 tsp pure maple syrup
  • 2 cups shredded cabbage (Napa, green or red cabbage)
  • 2 tbsp unsweetened dried cranberries
  • 2 whole-grain buns, split

INSTRUCTIONS:

  1. Into 2 separate shallow dishes, place ¼ cup yogurt and panko. Dip chicken in yogurt then dip in panko, turning to coat both sides. Mist a large nonstick skillet with cooking spray and heat on medium-high. Add chicken and cook, turning once, until golden brown and no longer pink inside, about 7 minutes.
  2. Meanwhile, in a large bowl, combine remaining yogurt, vinegar and maple syrup. Add cabbage and cranberries, tossing to coat. Divide chicken and cabbage mixture between buns.

Nutrients per serving (1 sandwich):Calories: 308, Total Fat: 5 g, Sat. Fat: 1 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 2 g, Carbs: 41 g, Fiber: 6 g, Sugars: 9 g, Protein: 25 g, Sodium: 309 mg, Cholesterol: 50 mg

TIP:When shopping for breads, have a look at their weights before purchasing – opt for sliced breads that are about 1 oz per slice, and rolls and roti that are about 1½ to 2 oz each. This will help keep your overall calorie and sodium content low.