Crispy Low-Fat Buffalo Chicken Sandwich
Indulge in a guilt-free version of a classic favorite with this Crispy Low-Fat Buffalo Chicken Sandwich. Perfectly seasoned chicken is coated in a crunchy panko breadcrumb crust and baked to perfection, offering all the flavor of traditional buffalo chicken without the excess fat. Paired with a creamy blue cheese sauce and fresh lettuce, this sandwich makes for a satisfying meal that’s both delicious and nutritious. Whether you're hosting a game day party or just craving some comfort food, this recipe is sure to impress your family and friends!
N/A
Servings
400
Calories
12
Ingredients
Ingredients
Non-fat dry buttermilk
5 tablespoons (Dry ingredient)
Water
2/3 cup (For mixing)
Hot sauce
1 cup (For sauce)
White vinegar
2 tablespoons (For sauce)
Whole chicken breasts
2 (Cut into halves and tenderloins)
Panko breadcrumbs
1 1/2 cups (For coating)
Low-fat sour cream
8 ounces (For blue cheese sauce)
Blue cheese, crumbled
6 ounces (For blue cheese sauce)
Low-fat mayonnaise
1 teaspoon (For blue cheese sauce)
Eggs
2 (Beaten for coating)
Roll
1 (For serving)
Lettuce
To taste (For serving)
Instructions
1
Preheat the oven to 425°F (220°C).
2
Prepare the chicken by cutting it into halves and tenderloins. Make sure that each piece is evenly thick for even cooking.
3
In a bowl, whisk the eggs together. Dip each piece of chicken first in the egg mixture, allowing excess to drip off, and then coat thoroughly with panko breadcrumbs.
4
Arrange the breaded chicken pieces on a baking sheet that has been lightly sprayed with cooking spray. Give the chicken a light misting of cooking spray to ensure a crispy finish.
5
Bake in the preheated oven for about 10 minutes, then carefully flip each piece and continue baking for an additional 10 minutes, or until golden brown and cooked through.
6
While the chicken is baking, prepare the blue cheese sauce by combining crumbled blue cheese, low-fat sour cream, and low-fat mayonnaise in a bowl. Mix well and set aside.
7
In another bowl, mix the non-fat dry buttermilk and water together until smooth. Stir in the hot sauce and white vinegar, then bring the mixture to a simmer over medium heat. Allow it to thicken for about 8-10 minutes, stirring occasionally.
8
To serve, place the crispy buffalo chicken on a roll, top with fresh lettuce, and drizzle with the thickened buffalo sauce. Add the blue cheese sauce for extra flavor and enjoy your delicious sandwich!
Nutrition Information
15g
Fat
45g
Carbs
30g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Crispy Low-Fat Buffalo Chicken Sandwich?
It is a healthier, guilt-free version of a classic buffalo chicken sandwich featuring baked chicken coated in crunchy panko breadcrumbs.
How many calories are in this chicken sandwich?
Each serving contains approximately 400 calories.
What is the protein content of this recipe?
This sandwich provides 30g of protein per serving.
How much fat is in the sandwich?
The recipe contains 15g of fat per serving.
How many carbohydrates are in this meal?
There are 45g of carbohydrates per serving.
What temperature should the oven be set to?
Preheat the oven to 425 degrees Fahrenheit (220 degrees Celsius).
How long should the chicken bake?
Bake the chicken for 10 minutes, flip each piece, and bake for another 10 minutes until golden brown.
What makes the chicken crispy without frying?
The use of panko breadcrumbs and a light misting of cooking spray helps achieve a crunchy finish in the oven.
What are the ingredients for the buffalo sauce?
The buffalo sauce is made from non-fat dry buttermilk, water, hot sauce, and white vinegar.
How do you prepare the blue cheese sauce?
Combine 6 ounces of crumbled blue cheese, 8 ounces of low-fat sour cream, and 1 teaspoon of low-fat mayonnaise.
How much hot sauce is needed?
The recipe calls for 1 cup of hot sauce for the buffalo mixture.
How many eggs are required for the coating?
Two eggs are used to create the egg wash for the panko coating.
What type of breadcrumbs are used?
The recipe specifically uses 1 1/2 cups of panko breadcrumbs.
How should the chicken breasts be prepared?
Cut the whole chicken breasts into halves and tenderloins, ensuring they are evenly thick.
What are the suggested toppings for the sandwich?
Serve the chicken on a roll with fresh lettuce, thickened buffalo sauce, and blue cheese sauce.
Is this recipe suitable for game day?
Yes, it is an excellent choice for a game day party or comfort food craving.
How long should the buffalo sauce simmer?
Allow the sauce to simmer for 8-10 minutes over medium heat until it thickens.
How many chicken breasts are used?
The recipe requires 2 whole chicken breasts.
What type of vinegar is used in the sauce?
The recipe uses 2 tablespoons of white vinegar.
How much non-fat dry buttermilk is needed?
You will need 5 tablespoons of non-fat dry buttermilk for the sauce.
What is the role of the cooking spray?
It is used to prevent sticking on the baking sheet and to help the chicken achieve a golden, crispy texture.
Can I use low-fat ingredients for the sauces?
Yes, the recipe specifically suggests low-fat sour cream and low-fat mayonnaise to keep the fat content down.
How many ingredients are in this recipe?
There are 12 ingredients in total.
Is there any sugar in this recipe?
The nutritional information provided does not list any sugar content.
Does this recipe have any fiber?
Fiber content is not specified for this recipe.
What tags are associated with this recipe?
Tags include low fat, buffalo chicken, healthy recipes, baked chicken, and guilt-free.
How is the chicken breaded?
Dip each chicken piece into the egg mixture and then coat it thoroughly with panko breadcrumbs.
How much blue cheese is used?
The recipe calls for 6 ounces of crumbled blue cheese.
What is the texture of the finished chicken?
The chicken is described as having a crunchy panko crust and being baked to perfection.
Is this a spicy sandwich?
Yes, it features a buffalo sauce made with one cup of hot sauce, providing a classic spicy kick.