Tender juicy chicken partners with a whole-wheat roll to make a tasty, filling sandwich. Forget deep-frying to get a crispy breaded crust on your chicken breast. You'll reduce calories and fat by baking the chicken, and by using corn flakes you will still have a crispy outer coating. In addition to the poultry and bread, condiments and dressing make a breaded chicken sandwich appealing and satisfying.
Prepare the Chicken Breast
Step 1
Tenderize and flatten the chicken breast by placing it between two sheets of plastic cooking wrap and pound it with a cooking mallet on a food-safe cutting board. During baking, the chicken breast will shrink and thicken so start by flattening it to no more than 1/2-inch thick.
Step 2
Trim away any fat with a sharp knife.
Step 3
Pulverize 1/2 cup of corn flake breakfast cereal in a blender or a food processor for every chicken breast sandwich. Use only unsweetened corn flakes.
Step 4
Beat one egg with 2 tbsp. of milk in a small bowl. You can use a hand whisk for this step. The mixture should be fully combined and slightly frothy. This amount is sufficient for up to two chicken breasts.
Step 5
Mix the cornflake crumbs with 1/4 cup all-purpose flour for each sandwich in a separate mixing bowl.
Step 6
Dredge both sides of the chicken breast in the dry mixture, coating thoroughly.
Step 7
Brush both sides of the chicken breast with the egg mixture, and dredge the chicken breast one more time in the cornflake/flour mixture.
Step 8
Line a baking sheet with aluminum foil, and spray the foil with non-stick cooking spray. Position one or more chicken breasts, an inch apart, on the foil. Bake for 25 minutes at 350 degrees Fahrenheit. Turn chicken breasts over once during baking.
Make the Sandwich
Step 1
Spread the insides of a whole-wheat sandwich bun with mayonnaise or reduced-fat mayonnaise and Dijon mustard.
Step 2
Dice or thinly slice onion and tomato.
Step 3
Layer sandwich ingredients from the bottom up, starting with onions and pickles, then adding the breaded chicken breast, sliced cheese, sliced tomato and leaf lettuce. If desired, you can salt and pepper the chicken breast when you layer the sandwich.
Tips and Warnings
- To reduce cholesterol, use only the egg white instead of the whole egg in the liquid mixture. Using reduced-fat mayonnaise and cheese reduces calories. For reduced carb diets, skip the bun and arrange the chicken breast on a bed of lettuce. Put the sliced cheese on the chicken breast while it's still hot to melt the cheese. Serve with sliced tomatoes, onions and condiments on the side. By adding herbs and spices to the cornflake mixture, you will add taste without adding calories. Herbs that compliment chicken include sage, basil, parsley, paprika, rosemary, celery salt, tarragon and oregano.
Things You'll Need
- Boneless chicken breast(s)
- Cornflake breakfast cereal
- All-purpose flour
- Egg(s)
- Milk
- Salt and pepper
- Non-stick cooking spray
- Whole-wheat sandwich bun
- Mayonnaise
- Dijon mustard
- Sliced tomato
- Swiss or provolone cheese
- Leaf lettuce
- Other condiments as desired
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