Nutrition per serving may change if servings are adjusted.
2 tablespoons all-purpose flour
1 large egg, lightly beaten
¾ cup coarse dry breadcrumbs (panko), preferably whole-wheat
4 large boneless, skinless chicken thighs (about 1¼ pounds), trimmed
¼ teaspoon freshly ground pepper plus ⅛ teaspoon, divided
2 tablespoons extra-virgin olive oil
3 tablespoons hot sauce, such as Frank's RedHot
¾ cup thinly sliced celery
¾ cup thinly sliced carrot
¼ cup crumbled blue cheese
2 tablespoons reduced-fat sour cream
4 small whole-wheat hamburger buns, toasted
Place flour, egg and breadcrumbs in three separate dishes. Sprinkle chicken with ¼ teaspoon pepper. Coat both sides of the chicken with flour, shaking off any excess, then dip in egg. Finally, coat both sides with the breadcrumbs, pressing to help the crumbs stick.
Heat oil in a large nonstick skillet over medium heat. Add the chicken and cook, turning once, until golden brown, 3 to 4 minutes per side. Remove from heat, cover and let stand until an instant-read thermometer inserted into the thickest part registers 165°F, 2 to 5 minutes. Transfer to a clean bowl and toss with hot sauce.
Combine celery, carrot, blue cheese, sour cream and the remaining ⅛ teaspoon pepper in a medium bowl. Top each bun with chicken and ⅓ cup of the slaw.
468 calories;22 g fat(6 g sat); 6 g fiber; 37 g carbohydrates; 31 g protein; 50 mcg folate; 131 mg cholesterol; 6 g sugars; 4 g added sugars; 4,321 IU vitamin A; 10 mg vitamin C; 132 mg calcium; 3 mg iron; 735 mg sodium; 467 mg potassium
Vitamin A (86% daily value)
Carbohydrate Servings: 2½
Exchanges: 2 starch, ½ vegetable, 3 lean meat, ½ medium-fat meat, 1½ fat