Crispy chicken sandwich with BBQ mayo

6–9

Prep 15 min

Cook 20 min

Serves 4

Scan to get your exact PersonalPoints™ value Extra light and flaky panko breadcrumbs are the key to a crunchy coating emerging from your oven, as are a generous spritz of cooking spray and a hot oven. Don’t skip the first dusting of flour on the chicken, either; it’s what allows the egg, and therefore the crumbs, to evenly coat the slippery chicken.

Cooking spray 4 (4-oz) thin-sliced chicken cutlets ½ tsp salt ¼ tsp black pepper 2 tbsp all-purpose flour 1 large egg 1 tbsp Dijon mustard ¾ cup panko breadcrumbs ¼ cup light mayonnaise 1 tbsp barbecue sauce 1 tsp honey 1 tsp yellow mustard 4 light whole-wheat English muffins, split and toasted Arugula and tomato slices

1. Arrange an oven rack approximately 6 inches from the broiler and another rack in the center of the oven. Preheat the oven to 400°F. Line a sheet pan with foil. Coat the foil with cooking spray. 2. Season the chicken with the salt and black pepper. Sprinkle half the flour over the top of the chicken and gently pat to adhere the flour. Repeat with the remaining flour on the other side of the chicken.

3. In a medium shallow bowl, whisk the egg and Dijon mustard. Spread the panko on a plate. Working with 1 cutlet at a time, dip the chicken into the egg mixture, turning to coat and allowing the excess to drain off. Dredge both sides of each cutlet in the panko, pressing to adhere the crumbs. Place the coated chicken on the prepared pan and coat with cooking spray. Bake until the chicken is cooked through, 16 to 18 minutes.

4. Preheat the broiler on High. Broil the chicken until browned on both sides, 1 to 2 minutes per side. 5. Meanwhile, in a small bowl, stir the mayonnaise, barbecue sauce, honey, and yellow mustard. Spread about 4 tsp sauce on the top half of each English muffin. Layer the bottom half of each muffin with 1 cutlet, arugula, and tomato. Cover with the muffin tops.

Per serving (1 sandwich) 373 Cal, 10 g Total Fat, 2 g Sat Fat, 832 mg Sod, 35 g Total Carb, 4 g Sugar, 7 g Fib, 34 g Prot.

please trim to kill widow in step 5 if possible

For dishes like meatloaf (which bakes for a while), using 93% lean turkey is key. A leaner turkey would yield a dried-out loaf.

Brushing the outside with a bit of ketchup is enough to give this meatloaf a touch of sweetness without having to add a ton to the meat mixture.

Foolproof Turkey Meatloaf

see

page

For a prep shortcut, pulse the mushroom and garlic in a food processor to finely chop them.