Healthy Chicken Sandwich
Today I’m going to reveal you how to make chicken sandwich for weight-loss.
I made this chicken sandwich from scratch, from oven fried chicken to healthy buns and slim sauce.
In this video you can see my techniques how to make chicken sandwich high in protein.
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HEALTHY CHICKEN SANDWICH RECIPE.
( makes 4 sandwiches).
Components:.
For chicken:.
4 boneless, skinless chicken thighs (about 400g).
1 egg.
1 tsp hot chilli paste.
2 tablespoon rice flour.
1/4 cup unsweetened cornflakes (30g).
2 tablespoon dietary yeast.
1/2 tsp garlic powder.
1/2 tsp onion powder.
1/2 paprika.
salt and black pepper to taste.
For buns:.
1 cup oat flour (100g).
1 cup spelt flour (125g).
2 tablespoon tapioca starch.
1/2 tsp salt.
3 tsp baking powder.
1.5 cups Greek yogurt (345g).
For sauce:.
1/4 cup Greek yogurt (60g).
1 chipotle pepper, sliced.
pinch of salt.
1/2 tsp maple syrup.
tomato pieces and lettuce.
DIETARY INFO (per sandwich):.
400 calories, fat 8.4 g, carbohydrate 45g, protein 35.6 g.
Preparation:.
For buns, in a big bowl integrate oat flour, spelt flour, tapioca starch, salt, baking powder and Greek yogurt.
When the dough begins to form, move to a floured surface area and press into a ball.
Divide the dough into 5 parts, about 120g each and form the buns.
Layer on a lined baking tray, brush with eggwash, spray with sesame seeds and bake at 400F (180C) for 20-25 minutes.
For sauce, in a bowl integrate Greek yogurt, sliced chipotle maple, pepper and salt syrup.
For chicken thighs, initially get rid of the skin and all the excess fat. Season with salt and black pepper.
In a bowl or plate, blend an egg with some hot chilli paste.
In another bowl or plate, integrate rice flour, garlic powder, onion powder, paprika, crushed cornflakes and dietary yeast.
Dip the chicken into eggs, then dig up into the finish.
Layer on a lined baking tray and bake at 400F (180C) for 30 minutes.
Put together the sandwich with sauce, lettuce and tomatoes, or any garnishes of your option, however ensure you keep calories in check.
Delight in!
