π The BEST way to make a low calorie/high protein chicken sandwich. NO DEBATE!
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Macros for the WHOLE Sandwich:
430 Cals, 33g Carbs, 9g Fat, 53g Protein
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Macros per 2 Tbsp (32g) Low Cal Chick-Fil-A Sauce (makes 7.5 servings):
23 Cals, 2.5g Carbs, 0.25g Fat, 2.5g Protein
β³οΈ Ingredients (makes 4 Smash Sandwiches):
24oz Chicken Breast
75g Green Onion
50g Red Pepper
10g Parsley
4 Cloves Garlic
3 Big Pinches Sea Salt
2 Big Pinch Black Pepper
4 Brioche Buns (nothing special. Just from Whole Foods)
84g 2% Colby Jack Cheese
Splash of Chicken Broth
β³οΈ Ingredients for Low Cal Chick-Fil-A Sauce (make about 7.5 servings):
100g Plain Non Fat Greek Yogurt
80g 2% Cottage Cheese
30g Sugar Free Honey Mustard
25g Sugar Free BBQ Sauce
10g Djion Mustard
5g Pickle Juice (from jar)
2g Zero Cal Sweetener
βοΈ Directions:
1οΈβ£ First make the sauce. Add all your ingredients into a small blender and blend till smooth. That simple!
2οΈβ£ Flatten your chicken breast (I used my fists lol) and then use a knife to chop to a fine mince. You could do this in your food processor but I like it better with the knife. Gives it a better consistency.
3οΈβ£ Then add the chicken mince to a bowl and add diced green onion, diced red pepper, finely chopped parsley, minced garlic, sea salt and black pepper. Mix to combine and form into 4 even size burgers.
4οΈβ£ Preheat your pan on a 7/10 heat. Add one of your patties to the pan and then press down with your burger press. Cook with the burger press on top for 3-4 minutes on that side. Then flip.
5οΈβ£ Then add your cheese on top and add a splash of chicken broth to the pan to help melt the cheese but also give the burgers a bit more juiciness. Add a cover on top to help with this.
6οΈβ£ Once cheese is melted, itβs time to build the sandwich! Toasted brioche bottom bun, chick-fil-a sauce, lettuce, tomato, red onion, chicken smash patty, more sauce on top toasted brioche bun and enjoy!