WW Baked Chicken Sandwiches

by

The WW Baked Chicken Sandwiches are healthy & tasty. We prepared them in 40 minutes, so they are perfect to make for a quick meal. They contain chicken breasts, whole-wheat sandwich buns, whole-wheat breadcrumbs, liquid egg whites, garlic powder, paprika, black pepper, salt, onion powder, olive oil, light mayonnaise, lettuce, tomato, red onion, yellow mustard, and reduced-fat cheese. WW Baked Chicken Sandwiches are served with garden salad, roasted broccoli, baked sweet potato fries, light ranch dressing, and lemon water. We can easily store the baked chicken in the fridge or freezer, so we can easily make them in advance.

STATS:

  • Total time: 40 minutes
  • Calories: 350 kcal
  • Serving size: 1 sandwich
  • Cook time: 25 minutes
  • Diet: Weight Watchers
  • Course: Main
  • Serving: 4 sandwiches
  • Prep time: 15 minutes
  • Cuisine: American

INGREDIENTS:

  • 4 small boneless chicken breasts
  • Half cup whole-wheat breadcrumbs
  • 4 small whole-wheat sandwich buns
  • Quarter cup liquid egg whites
  • 1 tsp garlic powder
  • Half tsp black pepper
  • 1 tsp onion powder
  • Half tsp salt
  • 1 tsp olive oil
  • 4 tbsp light mayonnaise
  • One tsp paprika
  • 4 lettuce leaves
  • One medium sliced tomato
  • 4 tsp yellow mustard
  • Quarter small sliced red onion
  • 4 reduced-fat cheese slices

INGREDIENT NOTES:

CHICKEN BREASTS:

  • Use the chicken breasts to make these sandwiches, as they provide lean protein and a tender texture. They will also take in the seasonings nicely and make the sandwiches satisfying. We could also use chicken tenders instead if required.

WHOLE-WHEAT SANDWICH BUNS:

  • Add the whole-wheat sandwich buns to hold the chicken and toppings together. They will give the sandwiches a soft texture and add fiber. Include light sandwich thins or reduced-calorie buns as a substitute.

LIGHT MAYONNAISE:

  • Add the light mayonnaise to make the sandwich sauce, and it will give a smooth and creamy texture. It will also add moisture and balance the savory flavor of the chicken. Utilize plain nonfat Greek yogurt for another option.

LIQUID EGG WHITES:

  • Add the liquid egg whites to coat the chicken before you put on the breadcrumbs. They will help the breadcrumbs adhere to the chicken and give it a light coating. Add one small beaten egg as an alternative if you prefer.

INSTRUCTIONS:

  1. First, cover the tray with baking paper and spray it, then warm the oven to 400°F.
  2. Dry the chicken breasts, then mix garlic powder, paprika, black pepper, salt, and onion powder in a bowl.
  3. Include the liquid egg whites and whole-wheat breadcrumbs in separate bowls.
  4. Mix the seasonings with the breadcrumbs and dip the chicken breasts into the egg whites.
  5. Press the pieces in seasoned breadcrumbs and put them on the tray, then spray the tops.
  6. Bake the chicken breasts for twenty-five minutes, turning halfway.
  7. Dry the washed lettuce, then slice the tomato and red onion.
  8. Mix the mayonnaise with mustard and warm the buns in the oven for three minutes.
  9. Spread the sauce on the buns, then include lettuce, baked chicken, tomato, red onion, and reduced-fat cheese.
  10. Lastly, close the sandwiches and serve the sandwiches warm.

TIPS:

  • Coat both sides of the chicken evenly with seasoning for flavorful bites.
  • Use the smaller buns so the sandwiches stay the same size and keep their crunchy texture.
  • Assemble the ingredients in the buns just before serving so they don’t become soggy.
  • Place the chicken on the wire rack over the tray for better crispiness on both sides.

STORAGE INFORMATION:

FRIDGE:

  • Include the baked chicken separately in a closed box and store for 4 days.

FREEZER:

  • Add the baked chicken in the container to freeze for ninety days.

FAQs:

How can you keep the chicken extra crispy?

You may utilize fine breadcrumbs or coat the chicken with spray and then bake for extra crispiness.

What should I use in place of chicken breasts?

  • You can add the chicken thighs instead to add the juiciness but it might increase the calories.

Should I exclude the cheese to prepare these sandwiches?

  • Yes, you can simply omit the cheese and use other ingredients to achieve the best taste.

How can I prevent the chicken from drying out?

  • You shouldn’t bake the chicken for too long, and let it cool for a few minutes before assembling.

What is a good alternative to whole-wheat sandwich buns?

  • You would use reduced-calorie sandwich thins as another option if require.

NUTRITIONAL INFORMATION:

Calories: 330 kcal

Net carbs: 29 g

Iron: 2.2 mg

Total carbs: 34 g

Vitamin A: 1,200 IU

Fiber: 5 g

Calcium: 100 mg

Protein: 34 g

Sodium: 650 mg

Potassium: 520 mg

Weight Watchers Points: 8 Points