Heart-Healthy Chicken Cutlet Sandwich

Elevate your lunch game with this Heart-Healthy Chicken Cutlet Sandwich, a flavorful and nutritious twist on a classic favorite. Tender, golden-browned chicken cutlets are pan-seared with a light whole wheat flour coating and cooked to perfection using heart-smart staples like extra virgin olive oil and low-sodium chicken broth. Layered on toasted whole grain bread, this sandwich is stacked with vibrant baby spinach, juicy tomato slices, creamy avocado, and a tangy homemade yogurt-dill sauce that takes mere minutes to whip up. Packed with wholesome ingredients, this quick and easy recipe strikes the perfect balance between satisfying comfort and smart nutrition, making it an ideal choice for health-conscious food lovers. Whether you're meal-prepping or crafting a hearty lunch, this low-sodium, high-fiber sandwich is sure to delight!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 2

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 4 slices whole grain bread
• 2 tablespoons extra virgin olive oil
• 0.5 cup low-sodium chicken broth
• 2 tablespoons fresh lemon juice
• 0.25 cup whole wheat flour
• 0.5 teaspoon ground black pepper
• 0.25 teaspoon salt substitute
• 1 cup baby spinach leaves
• 1 medium tomato, sliced
• 0.5 medium avocado, sliced
• 0.5 cup plain Greek yogurt
• 1 tablespoon Dijon mustard
• 0.5 teaspoon garlic powder
• 1 tablespoon fresh dill, chopped

Directions

Step 1

Place each chicken breast between two sheets of plastic wrap and pound to an even thickness of about half an inch using a meat mallet or rolling pin.

Step 2

In a shallow dish, combine whole wheat flour, ground black pepper, and salt substitute.

Step 3

Dredge each chicken breast in the flour mixture, ensuring both sides are coated, and shake off any excess flour.

Step 4

Heat one tablespoon of extra virgin olive oil in a non-stick skillet over medium heat.

Step 5

Add the chicken breasts to the skillet and cook for 5-7 minutes on each side, or until golden brown and cooked through. Add a splash of chicken broth if needed to keep the chicken moist.

Step 6

While the chicken is cooking, prepare the yogurt sauce by mixing Greek yogurt, lemon juice, Dijon mustard, garlic powder, and dill in a small bowl.

Step 7

Toast the whole grain bread slices to your preferred level of crispiness.

Step 8

Spread a generous layer of the yogurt sauce on each slice of toasted bread.

Step 9

Assemble the sandwich by placing a handful of spinach leaves on the sauced bread, followed by a cooked chicken cutlet, tomato slices, and avocado slices.

Step 10

Top with the other slice of bread and serve immediately for a fresh and heart-healthy meal.

Nutrition Facts

Serving size	(1032.1g)

Amount per serving	% Daily Value*
Calories	1531.3

Total Fat 63.4g	0%
Saturated Fat 11.8g	0%
Polyunsaturated Fat 2.4g
Cholesterol 308.1mg	0%
Sodium 1180.9mg	0%
Total Carbohydrate 96.4g	0%
Dietary Fiber 20.3g	0%
Total Sugars 17.1g
Protein 145.3g	0%

Vitamin D 3.5IU	0%
Calcium 371.8mg	0%
Iron 9.3mg	0%
Potassium 3226.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.1%

Protein: 37.8%

Carbs: 25.1%