I’m excited to introduce you to my latest culinary creation: the Not So Fried Chicken Sandwich. This recipe puts a healthier spin on the beloved classic, offering all the mouthwatering flavor without the excess grease and calories.
However, the deep-fried chicken can often leave us feeling guilty and sluggish. Fear not, sandwich lovers! There is a way to enjoy the flavors of a chicken sandwich without the deep-fried guilt.
Introducing the “Not So Fried Chicken Sandwich,” a healthier alternative that is just as delicious and satisfying.
How to Prepare Not So Fried Chicken Sandwich?
Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes
Course: Main Course
Cuisine: American
Yield: 4 servings
Equipment Needed
- Large skillet
- Mixing bowls
- Whisk
- Tongs
Ingredients
- 4 boneless, skinless chicken breasts
- 1 cup buttermilk
- 1 cup all-purpose flour
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- Cooking spray
- 4 whole wheat sandwich buns
- Lettuce leaves
- Sliced tomatoes
- Sliced pickles
- Optional: hot sauce or mayo for topping
Step-by-Step Instructions
1. Marinate the Chicken:
● In a mixing bowl, pour the buttermilk.
● Add the chicken breasts to the buttermilk, ensuring they’re fully coated.
● Let the chicken marinate in the buttermilk for at least 30 minutes in the refrigerator.
2. Prepare the Breading Mixture:
● In another mixing bowl, combine the flour, paprika, garlic powder, onion powder, salt, and black pepper.
● Whisk the ingredients together until well combined.
3. Bread the Chicken:
● Remove the chicken breasts from the buttermilk marinade, allowing any excess to drip off.
● Coat each chicken breast in the flour mixture, ensuring they’re fully covered.
4. Cook the Chicken:
● Heat a large skillet over medium heat and coat it with cooking spray.
● Once the skillet is hot, add the breaded chicken breasts.
● Cook for about 5-7 minutes on each side, or until the chicken is golden brown and cooked through.
5. Assemble the Sandwiches:
● Toast the whole wheat buns lightly.
● Place a lettuce leaf on the bottom half of each bun, followed by a slice of tomato.
● Add the cooked chicken breast on top, followed by sliced pickles.
● Optionally, drizzle with hot sauce or spread mayo on the top half of the bun.
● Serve hot and enjoy!
Nutrition Facts Not So Fried Chicken Sandwich
| Nutrition | Amount |
|---|---|
| calories | 400 |
| protein | 25 grams |
| carbohydrates | 30 grams |
| fat | 10 grams |
Health Benefits
The “Not So Fried Chicken Sandwich” offers several health benefits compared to traditional deep-fried chicken sandwiches.
1. Reduced Calorie Intake:
Deep-frying significantly increases the calorie content of chicken, often adding hundreds of calories per serving.
The “Not So Fried Chicken Sandwich” utilizes healthier cooking methods like baking or grilling, resulting in a lower calorie count.
2. Lower Fat Content:
Deep-frying immerses chicken in oil, leading to a substantial increase in fat, especially saturated and unhealthy fats.
By avoiding deep-frying, the “Not So Fried Chicken Sandwich” contains significantly less fat, reducing the risk of cardiovascular issues and overall calorie consumption.
3. Sodium Reduction:
Deep-fried chicken is often heavily seasoned with salt, adding to the sodium content. The “Not So Fried Chicken Sandwich” allows for more control over sodium intake, enabling healthier choices.
4. Increased Protein Source:
Chicken is a rich source of lean protein, essential for building and repairing tissues, supporting muscle growth, and regulating hormones.
The “Not So Fried Chicken Sandwich” provides a good dose of protein without the excessive fat and calories associated with deep-fried chicken.
5. Fiber-Rich Option:
Whole-wheat bread and other whole-grain options can be used for the sandwich, providing a boost of fiber.
Fiber aids in digestion, promotes gut health, and contributes to a feeling of fullness, potentially reducing overall calorie intake.
6. Nutrient Retention:
Healthier cooking methods like baking or grilling help preserve more nutrients in the chicken compared to deep-frying.
Nutrients like vitamins, minerals, and antioxidants are essential for maintaining overall health and well-being.
7. Reduced Risk of Chronic Diseases:
By reducing calorie intake, fat content, and sodium levels, the “Not So Fried Chicken Sandwich” may contribute to a lower risk of developing chronic diseases such as heart disease, obesity, and type 2 diabetes.
What Makes Your Chicken Sandwich Not-So-Fried?
Our chicken sandwich is not deep-fried. Instead, we use a special oven-roasting technique to achieve a delicious, crispy texture without the excessive frying.
Are There Any Vegetarian Or Vegan Options Available?
While our signature is the not-so-fried chicken sandwich, we also offer a delicious vegetarian option featuring plant-based protein with a similar crispy texture and flavorful seasoning.
Can I Customize My Not-So-Fried Chicken Sandwich?
Absolutely! We encourage customization to suit your taste. Choose from a variety of toppings, sauces, and add-ons to create the perfect not-so-fried chicken sandwich for you.
Is Your Not-So-Fried Chicken Sandwich A Healthier Option?
Yes, it can be considered a healthier option compared to traditional deep-fried chicken sandwiches. We focus on using lean cuts of chicken and minimize the use of oil in the cooking process.
Conclusion
The Not So Fried Chicken Sandwich offers a delicious compromise between flavor and health. By baking instead of frying the chicken and opting for whole wheat buns, this recipe proves that you don’t have to sacrifice taste for wellness.
With its crunchy exterior, juicy chicken, and fresh toppings, it’s a satisfying meal that you can feel good about enjoying.
So next time you’re craving a classic sandwich with a healthier twist, give this recipe a try. Your taste buds and your body will thank you!
FAQ
What type of seasoning do you use on the chicken?
Our chicken is seasoned with a blend of herbs and spices to create a flavorful and aromatic experience. We take pride in using high-quality, natural ingredients.
What kind of buns do you use for your sandwiches?
We use fresh, artisanal buns that are baked daily. These buns complement the not-so-fried chicken perfectly, providing a soft and flavorful foundation for our sandwiches.
What sides do you offer with the sandwich?
We have a range of sides, including crispy sweet potato fries, garden-fresh salads, and more. Our goal is to provide a well-rounded and satisfying meal experience.
Is the chicken still crispy without deep frying?
Absolutely! Our unique cooking method ensures that the chicken remains crispy on the outside while staying tender and juicy on the inside.
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