EBT-Friendly: 100% of ingredients

From Flexible Dieting Lifestyle

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A high-protein, low-calorie twist on the classic fast-food favorite! These homemade Spicy McChickens are juicy, crispy, and packed with flavor—but only 316 calories and a whopping 40g of protein each. Perfect for satisfying those cravings while staying on track.

Ingredients:

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•   16 oz lean ground chicken breast
•   20-30 g yellow mustard (will not taste it but helps a ton with keeping the juiciness)
•   1 tsp sea salt
•   1 tsp black pepper
•   1 tsp garlic powder
•   1 tsp onion powder
•   1 1/2 tsp chili powder (divided)
•   1 1/2 tsp paprika (divided)
•   1 tsp cayenne (divided)
•   30 g panko
•   3 Sara Lee burger buns (or any low calorie burger bun)
•   21 g low fat mayo
•   shredded lettuce

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Directions

1. Make the patties: In a bowl, combine 16oz lean ground chicken breast, 20-30g yellow mustard, 1 tsp sea salt, 1 tsp black pepper, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp chili powder, 1 tsp paprika, and ½ tsp cayenne. Lightly wet your hands before mixing to make it less sticky. Mix until well combined, then form the mixture into 3 even-sized balls.
2. Make the panko coating: Add 30g panko, ½ tsp paprika, ½ tsp chili powder, and ¼ tsp cayenne to a small blender. Pulse a few times until a fine powder forms. Transfer to a shallow bowl.
3. Form the patties: Lightly wet your hands again. Take one of the chicken balls and shape it into a patty. Repeat for all 3 patties.
4. Coat the patties: Place each patty into the panko mixture and coat well on all sides, pressing gently to help the coating adhere.
5. Cook the patties: Carefully place the coated patties into the air fryer basket. Spray generously with non-stick cooking spray. Air fry at 400°F (200°C) for 10-12 minutes. You can flip halfway through, but it’s not necessary.
6. Assemble the sandwiches: Toast 3 lower-calorie burger buns. Spread 21g low-fat mayo on the top bun. Place a crispy chicken patty on the bottom bun, top with shredded lettuce, and close the sandwich. Serve immediately and enjoy!