BURGER KING: ORIGINAL CHICKEN SANDWICH

SAVE: 187 CALORIES, 18 G FAT, 5 G SAT. FAT

If there was one dish that I would say was responsible for making me fat as a child, it would definitely be Chicken Parmesan. I couldn’t get enough of it. Whether my parents took us for fast food or fine dining, everyone knew what I’d want to order.

At the time, Burger King had a Chicken Parmesan Sandwich on their menu. If I remember correctly, it was basically their Original Chicken Sandwich topped with warm marinara sauce and melted cheese. Mmmm. As far as I was concerned, nothing could be better. I still have fond memories of that sandwich . . . and this one, which, by the way, is excellent with low-fat marinara sauce and a thin slice of low-fat mozzarella (assuming you skip the lettuce and mayo, that is).

1 boneless, skinless chicken breast half (5 ounces)

½ tablespoon unbleached or all-purpose flour

¼ teaspoon salt

Pinch of onion powder

Pinch of garlic powder

Olive oil spray

1 egg white

1 teaspoon fat-free milk

1 tablespoon + 1 teaspoon dry bread crumbs

Ground black pepper

1 sesame seed sandwich roll (about 7" long)

½ teaspoon + ½ tablespoon light mayonnaise

1⁄3 cup chopped iceberg lettuce

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 sharp knife, cut into a 6" x 3" piece (about 3 ounces). (Refrigerate the scraps for another recipe.)

In a small resealable plastic bag, combine the flour, salt, onion powder, and garlic powder. 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 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-white mixture to drip off. Dip into the bread crumbs to coat completely. Lightly mist both sides with oil spray. Place on the reserved baking sheet. Lightly season both sides with pepper.

Bake for 6 minutes. Carefully flip the chicken. Bake for 5 to 7 minutes, or until the breading is crisp and the chicken is no longer pink inside. Meanwhile, preheat a nonstick skillet over medium heat. Place the roll top and bottom, cut-sides down, in the pan. Cook for 2 to 3 minutes, or until toasted.

Place the roll bottom on a plate. Spread with ½ teaspoon of the mayonnaise. Top with the chicken and the lettuce. Spread the remaining ½ tablespoon of mayonnaise over the toasted side of the roll top. Flip onto the sandwich.

MAKES 1 SERVING

373 calories, 28 g protein, 44 g carbohydrates, 10 g fat, 1 g sat. fat, 2 g fiber

Original Burger King Original Chicken Sandwich: 560 calories, 18 g protein, 52 g carbohydrates, 28 g fat, 6 g sat. fat, 3g fiber

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