NUTRITION

SERVINGS

INGREDIENTS

4.5 oz chicken breast

0.25 cup low-fat buttermilk

3 tbsp whole wheat panko breadcrumbs

0.5 tsp garlic powder

0.5 tsp onion powder

0.25 tsp smoked paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 whole whole grain bun

1 tsp olive oil

2 leaf romaine lettuce

2 slice tomato

PREPARATION

• 1

  Place the chicken breast in a shallow bowl and pour the buttermilk over it, allowing it to marinate for at least 20 minutes in the refrigerator.

• 2

  In a separate small bowl, combine the whole wheat panko breadcrumbs, garlic powder, onion powder, smoked paprika, sea salt, and black pepper.

• 3

  Remove the chicken from the buttermilk, letting any excess drip off, then press firmly into the breadcrumb mixture until evenly coated on both sides.

• 4

  Heat the olive oil in a non-stick skillet over medium heat and cook the chicken for 5-6 minutes per side until the crust is golden and the internal temperature reaches 165°F.

• 5

  Lightly toast the whole grain bun in the skillet or a toaster until warm and slightly crunchy.

• 6

  Assemble the sandwich by placing the crispy chicken on the bottom bun, topping with romaine lettuce and tomato slices, and finishing with the top bun.