Bennigan's Buffalo Chicken Sandwich Reduced-Fat
By Todd Wilbur
Visit the Bennigan's Web site and you'll find out that in the early 1900s, Irishman D. Bennigan came to the United States to work as a bartender with the dream of one day opening his own tavern. During the depression, Bennigan got his wish when he purchased an old, foreclosed bar; redecorated it, and opened the original Bennigan's Irish American Grill and tavern. The "Our Story" page also explains that today all Bennigan's restaurants still use elements from that original location such as the brass rails, period pictures, and memorabilia hanging from the walls. What the Web page won't tell you is that this history is entirely made up. You'll have to dig a little deeper to find out that Bennigan's actually started in Atlanta, Georgia, in 1976, and was, at that time, owned by Pillsbury.
For this clone, well use a special technique developed in the secret underground test kitchen to prepare the chicken without frying. This will knock that fat down to just around one-third of the original.
Serving size–1 sandwich
Fat per serving–512 (Original–1038)
Calories per serving–9g (Original–27g)
Source: Low-Fat Top Secret Recipes by Todd Wilbur.
This recipe is available in
- 1 skinless chicken breast
- 1/2 cup all-purpose flour
- 1/2 teaspoon salt
- 1/2 cup egg substitute (or 1/2 cup milk)
- Nonstick cooking spray
- 2 tablespoons Louisiana hot sauce or Frank's Red Hot
- 1 tablespoon fat-free butter-flavored spread
- 1 hamburger bun
- 2 tomato slices
- 1 leaf green leaf lettuce
- 2 to 3 red onion rings (separated slices)
- Do This
1. Wrap the chicken breast in plastic wrap and pound it with a mallet until it is somewhere between 1/2 to 1/4 inch thick and about the same size as the diameter of the bun.
2. Combine the flour and salt in a small bowl. Pour the egg substitute into another bowl. Drop the chicken breast into the bowl of flour and coat well. Coat the chicken with the egg substitute, and then put it back into the flour. When the chicken is well coated, place it into the refrigerator to sit for 10 to 15 minutes. This is a good time to preheat the oven to 450 degrees F.
3. Coat a baking pan with nonstick spray and place the chicken breast in it. Coat the top of the chicken breast with the cooking spray and bake it for 20 minutes or until it begins to brown.
4. Combine the hot sauce and fat-free spread in a plastic container big enough to hold the chicken. Be sure the container has a lid. When the chicken is done, place it into the plastic container with the spicy coating, cover, and gently shake the container until the chicken is well covered with the sauce.
5. Toast the face of the top and bottom bun and build the sandwich by turning the top over and arranging the lettuce on it. Stack the tomato slices, side-by-side, on the lettuce, then arrange 2 or 3 separated rings of onion on the sliced tomato.
6. Place the chicken breast on the face of the bottom bun, then turn the top half of the sandwich over onto the bottom. Serve immediately.
Makes 1 sandwich.