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Crispy Chicken Sandwich w/Lemon Dill Yogurt
Nb persons: 4
Yield:
Preparation time:
Total time: 15 min
Source: CE Mar 11 @ 51
1/3 c | greek yogurt |
3 T | fresh dill, chopped |
1 T | lemon juice |
1/4 t | salt, divided |
1/4 t | pepper, divided |
4 | egg whites |
1 t | Dijon mustard |
1 c | panko |
1.3 c | whole-wheat flour |
4 4-oz. | chicken breast, , pounded to 1/4" thick |
1 T | olive oil |
4 | sandwich thins |
2 c | watercress, trimmed |
1/2 | cucumber, thinly-sliced |
2 roasted red peppers, drained and sliced
Whisk yogurt, dill and lemon juice. Add 1/8 t each salt and pepper.
Whisk egg whites, mustard and remaining salt and pepper. Put panko and flour into separate pans. Dredge chicken in flour, then egg white mix, then panko.
Heat oil in skillet on med-hi. Sear chicken cutlets for 3-4 mins/side, until golden brown and fully cooked. Assemble sandwiches: toasted buns, spread yogurt mix, cutlet, watercress, cucumber, roasted red peppers.
Nutrients per sandwich: calories: 348; fat: 7g; sat: 1 g; carb: 34g; fib: 5g; sugar: 4g; protein: 37g; na: 500 mg; chol: 65mg.
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