Crispy Chicken Burger

11 30 433
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 1
Crispy Chicken Burger
Health Highlights

Ingredients


125 gm Chicken breast, boneless, skinless
1 dash Salt and pepper
3 tbsp Shake and bake, dry (1/6 of package)
2 tbsp Egg white
1 bun Hamburger bun, plain (make sure its no more than 30 gm of carbs)
15 gm Cheddar cheese, reduced fat (18%)
1/8 medium Beefsteak tomato
1 leaf Lettuce, romaine
1 large pickle(s) Dill pickles (sliced)
0.12 medium Red onion (or veggies of choice)
1 tbsp Mayonnaise, low fat

Instructions


  1. Chicken

    1. On a flat surface, slice each chicken breast in half horizontally.
    2. Create a breading station by lining up 2 bowls with shake n bake and egg whites
    3. Dip chicken in egg white then into shake n make
    4. Bake chicken at 425 for 20 mins

  2. Assembly

    1. Wash and dry the lettuce and slice the tomatoes and onions. Just before assembly, butter and toast the buns on a hot griddle or skillet.
    2. Spread mayonaise on the bottom bun, then add the lettuce, sliced onions, tomatoes, and crispy chicken, followed by cheese and pickles and finishing with the top bun.

Nutrition Facts

Per Portion

Calories 433
Calories from fat 153
Calories from saturated fat 33
Total Fat 17.0 g
Saturated Fat 3.7 g
Trans Fat 0.1 g
Polyunsaturated Fat 4.4 g
Monounsaturated Fat 3.3 g
Cholesterol 133 mg
Sodium 2351 mg
Potassium 893 mg
Total Carbohydrate 30 g
Dietary Fiber 9.8 g
Sugars 4.0 g
Protein 45 g

Dietary servings

Per Portion


Grain 1.2
Meat 1.4
Meat Alternative 0.5
Milk Alternative 0.3
Vegetables 2.4

Energy sources


Pygal23%438.7172175482791129.789948141501535%427.1646583575008268.997010088382841%295.4358022032733171.5701269530524423%35%41%CarbohydratesFatProtein

Meal Type(s)

Main




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