Crispy Chicken Sandwich

From looking at this sandwich, would you think it was healthy?

How about tasty?

I have to tell you that is was absolutely both!


Who knew a "regular old chicken sandwich" could taste so good? Tender, juicy chicken breast with a crispy coating topped with a lemon dill yogurt sauce, and layered with sweet and tangy roasted bell peppers, crisp cucumbers, and sharp watercress on a multi-grain bun...yummmmm. I could not get enough of this sandwich.


I saw this in the March issue of Clean Eating magazine. This was the first time I've picked up this magazine and there are several things from this issue I'd like to try. I totally identify with their philosophy - "consuming food in its most natural state, or as close to it as possible..it's not a diet, it's a lifestyle approach to food and its preparation, leading to an improved life - one meal at a time".

Crispy Chicken Sandwich

Serves 4

Ingredients:

4 4-ounce thin all natural organic chicken breast cutlets (see Cook's Note)

1/3 cup whole-wheat flour

3 egg whites

1 teaspoon Dijon mustard

1 cup Panko bread crumbs

sea salt

fresh cracked black pepper

1 Tablespoon canola oil

Lemon Dill Yogurt Sauce:

1/3 cup low-fat plain Greek yogurt (I use Fage Total 2%)

3 Tablespoons chopped fresh dill

1 Tablespoon fresh squeezed lemon juice

1/4 teaspoon sea salt

1/4 teaspoon fresh cracked black pepper

Toppings:

2 cups fresh watercress, stems trimmed

1/2 English cucumber, thinly sliced

2 roasted bell peppers (jarred or see Cook's note)

4 thin whole-grain sandwich buns (I used Orowheat Multi-Grain Sandwich Thins)

I prepared the lemon dill yogurt sauce and toppings in advance so that once the chicken was ready the sandwiches were quick to assemble.

To make Lemon Dill Yogurt Sauce:

Place all ingredients in a small bowl and mix together. Cover and refrigerate until ready to use.

lemon juice, yogurt and fresh dill

prepare toppings in advance

To make Crispy Chicken Cutlets:

Gather 3 shallow bowls. In 1st bowl place flour. In 2nd bowl place egg whites and Dijon Mustard and whisk together. In 3rd bowl place Panko bread crumbs. Season all 3 bowls with a small amount of sea salt and freshly cracked black pepper and mix each.

Seasoned whole-wheat flour, seasoned egg whites, and seasoned Panko bread crumbs

Dredge each chicken cutlet first in flour, then in egg white mixture, then in Panko crumbs and press to coat completely. Place coated cutlets on a plate. Next heat a non-stick skillet to medium-high and add oil. Gently add coated cutlets to skillet and cook for approximately 3 minutes per side or until browned and fully cooked (no longer pink) on the inside. Remove and place on a paper towel lined plate.

coated chicken cutlets before and after

To build sandwiches:

Spread lemon dill yogurt sauce on both sides of multi-grain buns, then place one crispy chicken cutlet on each bottom bun and top with watercress, cucumber and roasted peppers. Cover with top bun and serve immediately.

sooooo delicious!!!!

Cook's Note re: Chicken Cutlets - If you cannot find chicken cutlets, just purchase boneless skinless chicken breasts and slice each horizontally into 2 thin pieces.

Cook's Note re: Roasted Bell Peppers - You can easily use jarred roasted bell peppers but if you have an extra bell pepper or two laying around, why not roast yourself? To roast, heat oven to 425 degrees F, place sliced bell peppers with stem and seeds removed on parchment-lined baking sheet. Drizzle with olive oil and sprinkle with sea salt and fresh cracked black pepper. Roast in oven until tender and caramelized, approximately 30 - 45 minutes. There's nothing like fresh, warm roasted bell peppers all tangy and slightly sweet from the natural sugars caramelizing in the oven. Yum!