MCDONALD’S: MCCHICKEN SANDWICH

SAVE: 120 CALORIES, 14 G FAT, 3.5 G SAT. FAT

Apparently, the McChicken Sandwich and the Big Mac teamed together and went on diets. Perhaps a New Year’s resolution?

I began the nutritional research for this book in July of 2004. At the time, I printed out the nutritional information provided on McDonald’s Web site. It listed the McChicken Sandwich as having 23 grams of fat. Then, when I acquired the nutritional analysis pamphlet at McDonald’s in early 2005, it listed the McChicken sandwich as having 22 grams of fat. I went back online and realized that much of the nutritional data had changed. In addition to the McChicken Sandwich, the Big Mac also “lost weight”: The 2005 Big Mac lost 40 calories and 3 grams of fat over the 2004 Big Mac. But then I realized that the McDonald’s Hash Brown, among other items, “gained some weight,” so to speak. Bummer.

1 boneless, skinless chicken breast half (4 ounces)

1 teaspoon unbleached or all-purpose flour

¼ teaspoon salt

1⁄8 teaspoon garlic powder

1⁄8 teaspoon paprika

Olive oil spray

1 egg white

1 teaspoon fat-free milk

2½ tablespoons dry bread crumbs

2 pinches ground black pepper

1 hamburger bun

2 tablespoons shredded iceberg lettuce

2 teaspoons light mayonnaise

PLACE the chicken on a cutting board. Cover with a sheet of waxed paper. With the smooth side of a meat mallet, pound to an even 1⁄3" thickness. With a knife, cut a 4" x 3½" piece (about 2 ounces). (Refrigerate or freeze the scraps for another recipe.)

In a small resealable plastic bag, combine the flour, salt, garlic powder, and paprika. Shake to mix well. Add the chicken. Shake to completely coat the chicken with the fl our mixture. Place in the refrigerator for at least 10 minutes.

Preheat the oven to 450°F. Lightly mist a small nonstick baking sheet with oil spray.

In a small shallow bowl, combine the egg white and the milk. Beat with a fork until smooth. Place the bread crumbs on a small sheet of waxed paper set next to the egg-white mixture.

Dip the chicken into the egg-white mixture, being sure to coat completely. Allow any excess egg mixture to drip off. Dip into the bread crumbs to coat completely. Repeat dipping into the egg-white mixture and the bread crumbs. Place on the reserved baking sheet. Lightly mist both sides with oil spray. Season both sides with the pepper.

Bake for 4 to 6 minutes per side, or until the breading is crisp and the chicken is no longer pink inside. Meanwhile, preheat a nonstick skillet over medium heat. Place the bun top and bottom, cut-sides down, in the pan. Cook for 2 to 3 minutes, or until toasted.

Place the bun bottom on a plate. Top with the chicken and the lettuce. Spread the mayonnaise over the toasted side of the bun top. Flip onto the sandwich.

MAKES 1 SERVING

310 calories, 21 g protein, 37 g carbohydrates, 8 g fat, 1 g sat. fat, 2 g fiber

Original McDonald’s McChicken Sandwich: 430 calories, 15 g protein, 41 g carbohydrates, 22 g fat, 4.5 g sat. fat, 1 g fiber

DRIVE-THRU The chicken can be breaded up to a day in advance. Store it in an airtight plastic container in the refrigerator.