Grilled Cajun Chicken Sandwich

Macros per serving

Smart swaps

• Deep-fried chicken thighs in vegetable oil→Grilled chicken breast with cajun spice rub

  Switching from dark meat to white meat and grilling instead of frying cuts over 25 g of fat per serving.

• 1/4 cup mayonnaise spread→Mashed avocado spread

  Replaces 20 g of saturated fat-heavy mayo with heart-healthy monounsaturated fats and adds potassium.

• Buttermilk and flour batter→Greek yogurt and spice marinade

  Greek yogurt tenderizes the chicken with probiotics and adds 4 g protein per serving instead of empty carbs from batter.

• Brioche bun→Whole wheat ciabatta roll

  Provides 3 g more fiber per serving and eliminates the added butter and sugar found in brioche dough.

• No vegetables→Romaine lettuce and fresh tomato

  Adds vitamins A and C plus 2 g of fiber with virtually no extra calories.

1. 1

   In a bowl, combine cajun seasoning, smoked paprika, garlic powder, and onion powder. Slice chicken breasts horizontally to create 4 thin cutlets. Rub spice mixture generously over both sides of each cutlet.

2. 2

   Place seasoned chicken in a zip-lock bag with Greek yogurt and hot sauce. Massage to coat evenly and refrigerate for at least 1 hour or up to overnight.

   1 hour
3. 3

   Preheat a grill or grill pan to medium-high heat (about 400 F). Brush grates with olive oil to prevent sticking.

4. 4

   Remove chicken from marinade and shake off excess. Grill for 5-6 minutes per side until internal temperature reaches 165 F and char marks are visible.

   5–6 minutes
5. 5

   While chicken grills, slice the ciabatta rolls and place them cut-side down on the grill for 1-2 minutes until lightly toasted.

   1–2 minutes
6. 6

   Mash the avocado half with a fork and a pinch of salt to create a thin spread.

7. 7

   Slice tomato into 4 rounds. Wash and dry romaine leaves.

8. 8

   Assemble: spread avocado on bottom roll, layer romaine, grilled chicken, tomato slice, pickles, and top roll. Serve immediately.