LOSE WEIGHT Eating This High Protein Low Cal Chicken Sandwich

avocado

🥗Healthier: mashed avocado

💰Cheaper: sliced cucumber

Sliced cucumber reduces calories while adding crunch.

Greek yogurt

🥗Healthier: low-fat yogurt

💰Cheaper: sour cream

Sour cream can provide similar creaminess at a lower cost.

whole grain bread

🥗Healthier: sprouted grain bread

💰Cheaper: white bread

White bread is often cheaper but less nutritious.

chicken breast

🥗Healthier: tofu

💰Cheaper: chicken thighs

Chicken thighs are often less expensive and still high in protein.

Combine 750 g of chicken mince with 2 teaspoons of onion powder, 1 teaspoon of garlic powder, 1 teaspoon of smoked paprika, 1 teaspoon of celery salt, and 0.5 teaspoon of ground white pepper in a bowl.

Mix the ingredients thoroughly using clean hands or a spoon until well combined.

Weigh the mixture and divide it into five equal patties, approximately 150 g or 5.2 oz each.

If the mixture is too sticky, dampen your hands slightly to help form the patties.

Prepare the crumb mixture by crushing corn flakes and adding 0.5 teaspoon each of dried thyme, dried basil, and dried oregano, along with 1 teaspoon of celery salt, 1.5 teaspoons of sweet or smoked paprika, 0.25 teaspoon of garlic salt, and 0.5 teaspoon of ground ginger. Mix thoroughly.

In a separate bowl, crack 3 eggs and whisk until combined.

Dip each chicken patty into the egg mixture, then coat with the cornflake crumb mixture, ensuring even coverage.

Place the coated patties on a baking tray lined with parchment paper and lightly spray with oil to prevent sticking.

Preheat the oven to 200°C (390°F) and bake the patties for 20 to 22 minutes, flipping halfway through cooking.

While the patties are baking, prepare the sauce by mixing 125 g of Greek yogurt with 40 ml of Frank's Hot Sauce and seasoning with salt and ground white pepper. Mix until smooth and combined.

Prepare 150 g of iceberg lettuce by chiffonading it into thin ribbons.

Toast five burger buns under the grill or broiler until golden brown, or leave them fresh if preferred.

Once the patties are done, remove them from the oven and assemble the burgers by spreading half a tablespoon of sauce on the bottom of each bun, adding lettuce, placing the chicken patty on top, and optionally adding cheese before topping with the other half of the bun.

Wrap the sandwiches in food paper or store in meal prep containers for later use. To reheat, use a pan, microwave, oven, or air fryer.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary