WENDY’S: SPICY CHICKEN FILLET

SAVE: 107 CALORIES, 11 G FAT, 2.5 G SAT. FAT

Outside of the In-N-Out Double-Double, it surfaced during my research that in my particular circle of friends, the Wendy’s Spicy Chicken Fillet is purchased about 10 times more than any other fast food sandwich. That’s particularly noteworthy to me since Wendy’s is not prevalent at all in the Los Angeles area. In fact, in testing these recipes, I had to drive about 7 miles to the closest Wendy’s. This may not seem far until you account for LA traffic. Unless my friends are headed out to satisfy their midnight-snack cravings, those who live in my neighborhood are spending a good 35 minutes to an hour (each way) to secure this delicious and addicting sandwich.

1 teaspoon unbleached or all-purpose flour

½ teaspoon cornstarch

¼ teaspoon paprika

¼ teaspoon cayenne

¼ teaspoon salt

Pinch of garlic powder

Pinch of turmeric

3 ounces boneless, skinless chicken breast, pounded 1⁄3" thick

Olive oil spray

1 egg white

1 teaspoon fat-free milk

3½ tablespoons panko (Japanese bread crumbs)

Ground black pepper

1 kaiser-style hamburger bun (about 4")

1 leaf romaine lettuce

1 slice tomato (¼" thick)

½ tablespoon light mayonnaise

IN a small resealable plastic bag, combine the flour, cornstarch, paprika, cayenne, salt, garlic powder, and turmeric. Shake to mix well. Add the chicken. Shake to completely coat the chicken with the flour 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. Set aside.

In a small shallow bowl, combine the egg white and the milk. Beat with a fork until smooth. Place the panko 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-white mixture to drip off. Dip into the panko to coat completely. Repeat dipping into the egg-white mixture and the panko. Place on the reserved baking sheet. Lightly mist both sides with oil spray. Season both sides to taste with black pepper.

Bake for 6 to 8 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, lettuce, and tomato. Spread the mayonnaise evenly over the toasted side of the bun top. Flip onto the sandwich.

MAKES 1 SERVING

403 calories, 31 g protein, 53 g carbohydrates, 8 g fat, 1 g sat. fat, 4 g fiber

Original Wendy’s Spicy Chicken Fillet: 510 calories, 29 g protein, 57 g carbohydrates, 19 g fat, 3.5 g sat. fat, 2 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.