A spicy chicken sandwich that hits 50g of protein for 440 calories. Cayenne-seasoned chicken, a creamy Greek-yogurt slaw and pickles between toasted bread — heat, crunch and tang in one.

Building the slaw on yogurt instead of mayo keeps it creamy without the fat of a fried-chicken sandwich.

Ingredients

  • For the chicken
  • Chicken breast — 1, ~180 g raw [P 41 C 0 F 4]
  • Olive oil — ½ tsp (or spray)
  • Salt, pepper, garlic powder, paprika, cayenne — to taste
  • For the slaw & sandwich
  • Bread — 2 slices (multigrain) [P 8 C 30 F 2]
  • Coleslaw mix (dry) — 1 cup [P 1 C 6 F 0]
  • Fat-free plain Greek yogurt — ⅓ cup [P 8 C 4 F 0]
  • Hot sauce — 1–2 tsp (sriracha)
  • Lemon — ½, squeezed
  • Pickle slices — 4
  • Salt, garlic powder — to taste

Method

  1. Make the slaw. Mix the coleslaw, yogurt, hot sauce, lemon, salt and garlic powder; set aside.
  2. Cook the chicken. Season with the cayenne spices and pan-cook 6 minutes a side.
  3. Build. Toast the bread and layer the slaw, chicken and pickles.

What to eat it with

  • On a bun — instead of bread.
  • As a salad — skip the bread for a coleslaw chicken salad.
  • Extra hot sauce.

Variations

  • Milder: ease off the cayenne and hot sauce.
  • Crispier chicken: panko-coat and bake the breast.
  • Bun swap: any low-calorie bread works.

Honest notes

  • Fibre: about 6g, from the multigrain bread and slaw.
  • Chicken weight: written for a ~180g raw breast — see [Baked Chicken Breast].
  • Macros: reconcile with the 440 cal / 50g protein listed (the honest total actually runs a touch higher, so the book figure is conservative).