The BEST Low Calorie Chicken Sandwich I've ever made (all from scratch)
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- Опубликовано: 15 июл 2024
- Healthy Chicken Sandwich
Today I'm going to show you how to make chicken sandwich for weight loss.
I made this chicken sandwich from scratch, from oven fried chicken to healthy buns and low fat sauce.
Also in this video you can see my tricks how to make chicken sandwich high in protein.
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HEALTHY CHICKEN SANDWICH RECIPE
(makes 4 sandwiches)
Ingredients:
For chicken:
4 boneless, skinless chicken thighs (about 400g)
1 egg
1 tsp hot chilli paste
2 tbsp rice flour
1/4 cup unsweetened cornflakes (30g)
2 tbsp nutritional 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 tbsp 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, chopped
pinch of salt
1/2 tsp maple syrup
tomato slices and lettuce
NUTRITIONAL INFO (per sandwich):
400 calories, fat 8.4g, carb 45g, protein 35.6g
Preparation:
For buns, in a large bowl combine oat flour, spelt flour, tapioca starch, salt, baking powder and Greek yogurt.
When the dough starts to form, transfer to a floured surface and press into a ball.
Divide the dough into 5 portions, about 120g each and form the buns.
Layer on a lined baking tray, brush with eggwash, sprinkle with sesame seeds and bake at 400F (180C) for 20-25 minutes.
For sauce, in a bowl combine Greek yogurt, chopped chipotle pepper, salt and maple syrup.
For chicken thighs, first remove the skin and all the excess fat. Season with salt and black pepper.
In a bowl or plate, whisk an egg with some hot chilli paste.
In another bowl or plate, combine rice flour, garlic powder, onion powder, paprika, crushed cornflakes and nutritional yeast.
Dip the chicken into eggs, then dredge into the coating.
Layer on a lined baking tray and bake at 400F (180C) for 30 minutes.
Assemble the sandwich with sauce, lettuce and tomatoes, or any toppings of your choice, but make sure you keep calories in check.
Enjoy!
Where are the oats?
In the bun!
@@danielaruhl7576 of course
Really?
The chicken is oat fed
Every time I think that this is your best recipe to date, you surprise me with the next! Simple, practical, educational and tasty recipes. Your channel isn’t only about food, it teaches a whole healthy range of food habits and lifestyle. Thank you for sharing all these recipes.
One of your best, thanks Sasha. I'm still regularly using your pizza dough recipe every time the urge strikes and with chicken being my favourite protein source this will be another great addition to the rotation.
Sounds great Andy! I feel the same way about this recipe, so happy with the results... this quick dough is great way to add some extra protein to the meal, I think I'm going to replace my post-workout protein shake with this sandwich:) Thanks for your amazing feedback, take care!
This looks a lot like Chick-fil-A sandwiches. We live about an hour away and sometimes I wish they were closer. However, this just popped up and now I'm drooling! I can't wait to try this at home version. Thank you so much for sharing the other recipes in this video too. Blessings, Shonda
Oh Sasha....Those look wonderful! I am definitely adding them into my meal rotation!!!
Omg yay!! The idea for ,making chicken sandwich came to my mind recently.
Whenever I have to use mayonnese I make my own "fake mayonnese" (healthier but mimics the taste of the classic one) - mix sour cream, vinegar, mustard and yogurt, salt
Amazing!!! I have to make this! Acctually I'll start making all your recepies😄...they are all Great and healthy! Thanks so much!
Hi dear Sasha, love, love, love this recipe I'll make it tonight and I know it's going to be a great one like your other recipes. Thank you so much again for your hardwork to create the best. Please take care and have a wonderful day ❤️🌹
Looks absolutely delicious 🤤. Gonna have to try this
That looks so good 😆 thanks for sharing, much love from Singapore 💕
I made this tonight for my husband and I. The rolls held together better than any gluten free rolls I've had at a restaurant! And they were quick to make too. I used all oat flour since spelt has gluten. The chicken was flavorful. Thank you!
absolutely adore this dough for the breakfast pizza - never even occurred to me to use it for buns. can't wait to try in a couple days
Yeah, most of the time I use this dough for making my breakfast bagels, but it turns out you can make anything out of it, isn't that great?
Wow! You’re on a roll! I luv chicken sandwiches
This is sooo good. I’ll try it
Love the recipe!! That’s how I usually make crispy chicken cutlets and nuggets too!! I’m definitely making the recipe for the burger buns. 😊 Thanks!
Isn't that great, to have the juicy and crispy chicken without all that fat... Just adore the fact that I don't need to wait for dough to rise, in 10 minutes the buns are baking in the oven.... I appreciate your feedback!
Looks really good
I love all your videos thank you
This looks delicious
Thank you so much
You Are The Man 👍👌👋 Thanks 😊
The bun recipe alone is a miracle- this looks wonderful!
Yeah, I think so too, love the nutrition profile and it's super easy to make.
Bingo! This hit my regime great recipe and you get "Popeye's" not that i eat fast food yes inhave a cheat night or two. This is a Gem of a Recipe i did it wothout the bun not a high carb person but recommend the OLE for wraps. Great Channel Champ 🏆 👍
Awesome!
Tnx!
I really like you change regular recepie to healthier method
I never thought to use yogurt as a sauce!!!!! I can't eat any sauces now due to medical reasons and been dying to find something to substitute mayo!!!! I'll have to find a dairy free version since I'm lactose sensitive too, but you gave me an idea. THANK YOU ❤️
In my opinion, it's not just healthier than mayo, but it tastes so much better, you know it's light so you can taste all other ingredients... I just find the taste of mayo too overwhelming... Anyway, lactose free yogurt will work just fine...
great stuff as always! could you recommend a good trimming knife...I've been disappointed by many that aren't sharp enough to easily trim chicken (or they dull within a month) fat off the thighs...thanks
I love ur recepies they are always yummy and much healthier just like this one ❤😋... but I think I would have been much easier if the chicken was smaller it's kind of hard to eat z sandwich like this😊
It's TINY!
Great job 👏 👍 thanks ♥ I will give it a try. What can one substitute for spelt flour? any ideas ? Thanks again. Cheers
Thanks for supporting as always! You can use whole wheat flour instead of spelt flour.
I love all your recepies 🙏🏻 😊❤ especially the low calories ones
Thanks Jose, I appreciate your feedback!
Perfect outcome! 🤤 I just want to make one right away!
Hope you'll give it a try!
Thank you for this recipe. Did you say air fryer setting on oven? I don’t have an air fryer or setting. In the past when I’ve tried to make schnitzel things in the oven they never come out crispy unfortunately.
I really enjoy the ease of this recipe. I will definitely be making these! You are a pleasure to learn from. Thank you!
My pleasure Nancy😊 I appreciate your kind words!
omgggggg!!!!! I got hungry just by looking at it😝. That's a perfect weekend dinner for the family!!!! Thank you always Sashaaaaaa🥰🥰. Good to see you too🤩
Yeah, I couldn't wait for this part of the video when I actually dig into the sandwich:) It turned out above any expectations I had... and I'm so happy you like it. Sending back love!
Sub for the spelt flour? I'll have to look around for this.
Love, love ,LOVE this video! My hubby loves chicken sandwiches and I plan on doing this for dinner.
Thank you so much for this video.
Oh, and one more question, do you have a video for the bread? I'm always looking for healthier breads.
I'm trying to eliminate most dairy due to allergies. I'm wondering if I can use tofu instead of the Greek yogurt. I might give it a try!
You can easily sub spelt flour with wholewheat, since they're both wheat anyway.
I use whole wheat flour when I'm out of spelt flour, and talking about the tofu, why not, silken tofu is pretty much the same consistency as Greek yogurt, so go for it. Actually I don't have a lot of bread recipes here on the channel, but there are two: oatmeal honey bread and quick single-serving oatmeal bread.
@@HowToCookSmarter Thank you kindly.
@@thismissivemisfit Thank you very much!
Nice! Complete recipe for everything. Thank you.
Yeah, I could eat this healthier sandwich anyday. Tnx!
😊👍 Hey Sasha! That looks healthy and delicious! 😊👍
Thanks so much!
Can i use arrowroot flour instead of tapioca starch ?
Thanks so much! Love a
Crispy chicken sandwich or wrap!
Me too!! And this one tastes just like the classic, you can't say it's healthy:)
love the buns!! great recipe 👍
Thanks for your feedback!
You are such a talented chef! I love your food ideas because I am committed to a healthy diet and your recipes are the easiest, healthiest, least expensive, and so delicious!
Thank you .
I love it.
Thank you too! I'm glad you like it.
🤤 must make these soon!
Enjoy your cooking time!
wow chicken sandwich today! really gonna have to look into those buns, look so delicious!
Hope you enjoy! Trust me it was so good...
My favourite !!!!!
Mine too, it feels so good to have this healthier option...
How did I miss this video? RUclips is not sending me notifications. I cannot wait to try this. I love that it includes nutritional yeast. For anyone new to nutritional yeast it is a gem and delicious and can be used in so many ways I sometimes eat it plain!
Thank you!
You're welcome!
For the bread or bagel recipe, would I be able to substitute the Greek yogurt for 10% cream?
You mean cheese cream??
Sure, that would be just fine.
Wow amazing looks tooo yummy delicious chicken 🥪
Thank you 😋
Thank you! I have a lot of respect for your cooking in Wisdom🥰🥰🥰
I feel healthier just watching this!
Yuuuuum
Eat your heart out Popeyes!
👍❤️🇬🇷
season your tomatos
Can we make without yeast .?
Actually I don't use any yeast in this recipe.
@@HowToCookSmarter the nutritional yeast u mentioned in the recipe ?
@@kiransingh6899 Oh, sorry, I thought the rising yeast... well you can replace the nutritional yeast with some parmesan if you want, or just add some extra cornflakes.
@@HowToCookSmarter thanks
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