Chicken Sandwich with Garlic Mayo

Ingredients

• Light mayonnaise

  Salad dressing, light

  ½ cup or 120g

• Garlic

  Raw

  1 cloves, minced or 3g

• Wheat flour

  White, all-purpose, unenriched

  ⅓ cup or 42g

• Salt

  Table

  1 tsp or 6g

• Pepper

  Spices, black

  ½ tsp or 1g

• Paprika

  Spices

  ¾ tsp or 2g

• Thyme

  Spices, dried

  1 tsp, ground or 1g

• Garlic powder

  Spices

  ½ tsp or 2g

• Onion powder

  Spices

  ½ tsp or 1g

• Olive oil

  Salad or cooking

  2 tbsp or 27g

• Onions

  Raw

  1 large or 150g

• Chicken breast

  Broilers or fryers, meat only, raw

  16 oz or 454g

• American cheese

  Pasteurized process, low fat

  4 slice (3/4 oz) or 84g

• Hamburger bun

  Mixed-grain

  4 roll or 172g

• Avocados

  Raw, All commercial varieties

  1 fruit or 201g

• Lettuce

  Romaine or cos, raw

  4 leaf outer or 112g

• Tomatoes

  Red, ripe, raw, year round average

  1 large whole or 182g

Directions

1. Mix the minced garlic and light mayonnaise in a small bowl and set aside for at least 20 minutes to allow flavors to meld.
2. Combine the flour, salt, pepper, paprika, thyme, garlic powder, and onion powder in a flat bowl or dish.
3. If needed, pound the chicken breasts to about 1/3-inch thick.
4. Heat half of the olive oil in a skillet over high heat. Add the sliced onions and cook, stirring regularly, for 5 minutes until golden. Season with salt and pepper, toss, then remove from skillet.
5. Heat the remaining olive oil in the same skillet on high heat. Dredge the chicken in the seasoning mixture, shake off excess, and place in the skillet.
6. Cook the chicken for 2 1/2 minutes until golden, then flip. Top with cheese and cook for another 1 1/2 minutes, ensuring internal temperature of 165° is reached. If the cheese is not melted, cover with a lid for 15 seconds.
7. Remove the chicken from the skillet and cover loosely with foil while assembling the sandwiches.
8. Toast the hamburger buns. Spread each base slice with avocado, sprinkle with salt and pepper, and top with chicken, onion, lettuce, and tomato.
9. Spread the top bun with garlic mayo, place on top of the sandwich, and enjoy!

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