1lbskinless, boneless chicken breasts - (cut into 4 fillets)
4light whole wheat hamburger buns
1cupdill pickle juice
1egg
1egg white
½cupfat free milk
½cupwhole wheat flour
1tsppaprika
½tspgarlic powder
¼tspbaking soda
¼tspdried mustard
1tspsalt
½tspblack pepper
2tspcoconut oil
Instructions
Using a meat tenderizer or mallet, pound chicken with the flat side until each fillet is bout 1/2” thick.
Place chicken in a small bowl, and cover with the pickle juice. Cover and marinate for 2 hours.
In a small bowl, whisk together the egg, egg white and milk.
In a another small, shallow bowl, combine the flour, paprika, dry mustard, baking soda, and salt and pepper.
Dip each chicken fillet in the egg mixture, gently shake off the excess, then coat evenly with the flour mixture.
Heat oil in a large, nonstick skillet over medium high heat. Fry each chicken fillet for about 3-4 minutes on each side or until chicken is cooked through, and outside crust is golden and crisped.
Serve on toasted whole wheat buns with desired toppings.
Notes
The entire recipe makes 4 servingsThe serving size is 1 chicken sandwich
Nutrition
Nutrition Facts
KNOCK OFF CHICK-FIL-A CHICKEN SANDWICH RECIPE
Amount per Serving
Calories
319
% Daily Value*
Fat
7.5
g
12
%
Saturated Fat
2.3
g
14
%
Cholesterol
114
mg
38
%
Sodium
859
mg
37
%
Potassium
533
mg
15
%
Carbohydrates
28.4
g
9
%
Fiber
6.8
g
28
%
Sugar
3.8
g
4
%
Protein
33.2
g
66
%
Calcium
120
mg
12
%
Iron
3.4
mg
19
%
* Percent Daily Values are based on a 2000 calorie diet.