with cheese
sometimes you may just want that fried chicken burger from the common fast food company round the corner. However, alternatively this method can yield you a tasty, lower in fat and higher in protein breaded chicken burger at home!
Ready in 30-35 minutes
Serves 2 people
367 calories
12g fat ｜32g CHO ｜50g protein with given quantity of ingredients
Ingredients
- 2 chicken breasts (about 300g)
- 1 egg
- 10g breadcrumbs
- Frylight
- 50g cheese of choice – (I used mozzarella)
Tips
Serve alongside salad (to keep CHO low) or serve with ‘homemade fries’ (RECIPE COMING!)
You could swap the cheese for 1 egg / 1 bacon rasher per person (for a similar number of calories/macros)
When making breadcrumbs – you can use more bread to make and store in the fridge or freezer for future use.
Method
- Homemade breadcrumbs are the much better option than store bought! Desired flavorings can be added! Place chunks of bread in food processor/blender and pulse to desired size (grain of rice) or place in resealable bag and smash with a rolling pin. Add seasoning for your desired tasting.
- Dip the chicken breast in egg and breadcrumbs (about 20-30g for both breasts) and place on lined oven tray and spray the top with fry light – place in oven for 25-30 minutes
Flip half way through and spray other side with frylight. - Oven bake the roll and add cheese to base – once cooked place the chicken on the roll and serve with salad! OR anything fries (RECIPE coming!)
I added 1 egg & sweet chili sauce – which added around 4g of fat/6g protein and 3g of CHO to my macros!
LA Nutrition and Wellness 