Fuel Yo Self

Baked 'Fried' Chicken Sammy

Need protein? Need deliciousness? Fried Chicken is the answer. Well, baked ‘fried’
chicken…the healthier cousin of fried chicken. This recipe is super quick and is one
of my favorites (obviously, that’s why I’m writing about it). I made this one up, and
go ahead and play with spice levels that suit your cravings. The version I’m sharing
is ‘medium’ spicy. If you want to crank it up a notch, add spice to the panko
breadcrumbs as well. This will serve 2 hungry people or 3-4 light eaters.

Baked ‘Fried’ Chicken:
2 chicken breasts
3/4 cup flour
½ tbs paprika
½ tbs chili powder
½ tbs cayenne pepper
1 tbs creole seasoning*
2 eggs, beaten
3/4 cup panko breadcrumbs
4 Brioche Buns

Pickled Onion:
½ red onion
1 cup white vinegar
1/4 cup warm water
2 tbs salt
2 tbs sugar

Spicy Sauce:
¼ cup plain yogurt
¼ cup mayonnaise
2 tbs sriracha sauce


Homemade Ranch:
¼ cup plain yogurt
¼ cup mayonnaise
¼ milk
2 tsp dill
1 tsp salt
1 tsp pepper
1 tsp onion powder
1 tsp garlic powder

*I used Lucille’s creole seasoning, but any brand works. Lucille’s has a lot of salt so I
didn’t add extra salt, but add salt if your seasoning isn’t salty.

Preheat oven to 375. My favorite topping on this Sammy is pickled onion. For quick
pickled onion, thinly slice ½ of a red onion. In a jar, combine vinegar, warm water,
sugar and salt. Shake jar vigorously to let salt and sugar dissolve. Add onion. Cover.
Onto the chicken! In theory, your chicken should be ½ inch thick and cut into 3
inch(ish) sections. This will lead to fast, even cooking. You can cut your chicken in
half to get it thinner or place a piece of saran wrap on top of the chicken and pound
the chicken to make it thin. Either way works! Once you have thin chicken, slice it
into 3ish inch sections (or just slice each breast into thirds to make even sections).
Once your chicken is all portioned, pat each piece dry with a paper towel. This will
make the batter stick on better.

Combine flour and spices in one bowl. In another bowl, add eggs. In a third bowl,
add panko breadcrumbs (if you want a spicy chicken, add more spices to the panko
bowl). Holding onto a corner of the chicken, dip the chicken in flour, coating both
sides. Dip chicken into egg mix, then back into flour, then back into egg mix. Then,
dip in the panko mix. Try to just hold the chicken with one hand, leaving one hand
clean. With your clean hand, you can sprinkle more panko on the chicken where
needed. Place chicken on baking sheet. Repeat this step with the rest of the chicken.
Bake for 30 minutes at 375. (when you think you’re done, slice your biggest piece of
chicken in half to make sure its fully cooked, every oven is different and 30 minutes
is what mine took, but just make sure your chicken is done before digging in, duh).
While your chicken is cooking, make your sauce. For spicy sauce, combine yogurt,
mayo and sriracha sauce. For homemade ranch, combine yogurt, mayo, and milk and
whisk together. Then, add spices.

I like brioche buns for this because they are a little sweeter and I like the contrast
between sweet and spicy. Take your bun, add sauce, chicken and top with pickled
onion. Serve with a side of sweet potato fries or salad.