Low Fat Chicken Cutlet Sandwich

Savor the satisfying flavors of a Low Fat Chicken Cutlet Sandwich—a wholesome, guilt-free twist on a classic favorite. This recipe features tender, boneless chicken breast coated in whole wheat breadcrumbs and lightly pan-fried to golden perfection with a hint of garlic, paprika, and black pepper for a flavorful crunch. Paired with crisp lettuce, juicy tomato, and a tangy low-fat mayo-Dijon spread, all tucked into a toasted whole grain roll, this sandwich promises a perfect balance of hearty and healthy. Ready in just 30 minutes, it’s an excellent choice for a quick lunch or dinner that keeps comfort and nutrition in harmony. Perfect for those seeking a low-fat, high-protein meal, this sandwich sets the bar for simple and satisfying home cooking.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 1

Ingredients

• 1 piece (about 6 oz) Boneless, skinless chicken breast
• 1 cup Whole wheat breadcrumbs
• 1 large Egg white
• 1 cup Low-fat buttermilk
• 0.5 teaspoon Garlic powder
• 0.5 teaspoon Paprika
• 0.25 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0 Olive oil spray
• 1 piece Whole grain sandwich roll
• 2 leaves Lettuce leaves
• 1 slice Tomato
• 2 tablespoons Low-fat mayonnaise
• 1 teaspoon Dijon mustard

Directions

Step 1

Slice the chicken breast in half horizontally to create two thinner pieces.

Step 2

In a bowl, mix the egg white and low-fat buttermilk. Place the chicken pieces into the bowl and marinate for 5 minutes, allowing the mixture to cover all surfaces of the chicken.

Step 3

Prepare a separate shallow dish with the whole wheat breadcrumbs, garlic powder, paprika, salt, and black pepper. Stir to combine evenly.

Step 4

Remove the chicken from the marinade and let excess buttermilk drip off. Dredge each chicken piece in the breadcrumbs mixture, pressing down to ensure a good coating on all sides.

Step 5

Preheat a non-stick frying pan over medium heat and lightly spray it with olive oil.

Step 6

Place the breaded chicken cutlets in the pan and cook for 6-7 minutes on each side or until they are golden brown and cooked through. Use a meat thermometer if necessary to ensure the internal temperature reaches 165°F (74°C).

Step 7

While the chicken is cooking, cut the whole grain sandwich roll in half and toast it lightly if desired.

Step 8

In a small bowl, mix the low-fat mayonnaise and Dijon mustard to create a light sauce.

Step 9

Spread the sauce evenly across the cut sides of the toasted sandwich roll.

Step 10

Assemble the sandwich by placing the cooked chicken cutlet on the bottom half of the roll, followed by lettuce leaves and a tomato slice.

Step 11

Cover with the top half of the sandwich roll and serve immediately.

Nutrition Facts

Serving size	(709.3g)

Amount per serving	% Daily Value*
Calories	1141.4

Total Fat 25.7g	0%
Saturated Fat 5.9g	0%
Polyunsaturated Fat 4.1g
Cholesterol 159.6mg	0%
Sodium 2746.5mg	0%
Total Carbohydrate 137.9g	0%
Dietary Fiber 18.0g	0%
Total Sugars 23.2g
Protein 88.2g	0%

Vitamin D 135.5IU	0%
Calcium 440.6mg	0%
Iron 10.5mg	0%
Potassium 1388.4mg	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: 20.4%

Protein: 31.1%

Carbs: 48.6%