Chicken Sandwich
Calories 500/Protein 30g/Carbs 50g/Fat 20g per serving
Ingredients:
For the Seasoned Ground Chicken:
1 pound ground chicken
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon smoked paprika
1 teaspoon dried thyme
1 teaspoon dried basil
1/2 teaspoon cayenne pepper (adjust to taste)
Salt and black pepper to taste
For the Egg White Wash:
3 egg whites
2 tablespoons water
Salt and black pepper to taste
For Breading:
2 cups cornflakes, crushed
For the Sauce:
1/2 cup plain Greek yogurt
1 tablespoon Dijon mustard
1 tablespoon honey
1 teaspoon hot sauce (adjust to taste)
Salt and black pepper to taste
For the Sandwich:
Whole-grain buns
Lettuce
Sliced tomatoes
Pickles (optional)
Instructions:
Prepare the Seasoned Ground Chicken:
In a bowl, mix ground chicken with garlic powder, onion powder, smoked paprika, dried thyme, dried basil, cayenne pepper, salt, and black pepper.
Form the mixture into patties.
Create the Egg White Wash:
Whisk together egg whites, water, salt, and black pepper in a shallow bowl.
Breading Process:
Dip each chicken patty into the egg white wash, ensuring it's fully coated.
Coat the patty with crushed cornflakes, pressing gently to adhere the flakes.
Place the breaded patties on a plate.
Preheat the Air Fryer:
Preheat the air fryer to 375°F (190°C) for about 5 minutes.
Air Fry the Chicken Patties:
Lightly spray the air fryer basket with cooking spray.
Place the breaded chicken patties in a single layer in the air fryer basket.
Air fry for 12–15 minutes, flipping halfway through, until the patties are golden brown and reach an internal temperature of 165°F (74°C).
Prepare the Sauce:
In a small bowl, mix together Greek yogurt, Dijon mustard, honey, hot sauce, salt, and black pepper. Adjust the seasoning according to your taste.
Assemble the Sandwich:
Toast the whole-grain buns.
Spread the prepared sauce on the buns.
Place a lettuce leaf on the bottom bun, followed by a chicken patty.
Add slices of tomato and pickles (if using).
Top with the other half of the bun.
Serve:
Serve your air-fried, high-protein chicken sandwich immediately, and relish in the crispy goodness!