Good Morning America Recipes

'Hungry Girl' Lisa Lillien's Spicy Crispy Chicken Sandwich

From the Book 'Hungry Girl Chew the Right Thing'

PHOTO Hungry Girls Spicy Crispy Chicken Sandwich
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Servings:1
Difficulty: Moderate
Cook Time: min

Being a skinny girl doesn't mean you have to be a hungry girl. Get a taste of how delicious low cal can be by trying out her Spicy Crispy Chicken Sandwich recipe below.

Ingredients

  • 3 ounces raw boneless skinless lean chicken breast
  • 1 small hamburger bun (light, if available)
  • 1/3 cup Fiber One bran cereal (original)
  • 1/4 cup fat-free liquid egg substitute
  • 2 tablespoons fat-free mayonnaise
  • 2 slices tomato
  • 1 leaf romaine lettuce
  • 1/4 teaspoon cayenne pepper, divided
  • Dash salt
  • Dash black pepper
  • Dash chili powder
  • Cooking Directions

    Preheat oven to 375 degrees.

    Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Add half the cayenne pepper and mix well. Place crumbs in one small dish and egg substitute in another.

    Sprinkle salt and black pepper evenly on both sides of chicken. Coat chicken on both sides -- first with egg substitute and then with seasoned crumbs.

    Place chicken on a baking pan sprayed with nonstick spray, and top with a light mist of spray. Bake in the oven for 10 minutes.

    Flip chicken over and add another light mist of spray. Cook for an additional 10 to 12 minutes, until chicken is fully cooked and coating looks crispy.

    Meanwhile, combine mayo, remaining cayenne pepper, and chili powder in a small bowl.

    Spread half the mayo mixture on each half of the bun. On the bun bottom, place chicken, tomato, and lettuce.

    Top with the other half of the bun and enjoy!

    From "Hungry Girl Chew the Right Thing" by Lisa Lillien. Copyright © 2009 by the author and reprinted by permission of St. Martin's Griffin.

    Crispy Chicken Sandwich, Average

    around 560 calories and 25g fat

    Spicy Crispy Chicken Sandwich

    313 calories and 4.5g fat

    Recipe Summary

    Main Ingredients: fiber one cereal, fat-free egg substitute

    Course: Lunch, Main Course, Snack

    More Info: Kids Friendly, High Fiber , Low Calorie, Low Fat


     
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