NUTRITION

SERVINGS

INGREDIENTS

3.75 oz chicken breast

2 tbsp low-fat buttermilk

0.25 cup panko breadcrumbs

1 whole whole grain bun

1 tsp olive oil

1 leaf romaine lettuce

2 slice tomato

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp paprika

0.13 tsp sea salt

0.13 tsp black pepper

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound with a meat mallet to an even 1/2-inch thickness.

• 2

  In a shallow bowl, whisk together the buttermilk, garlic powder, onion powder, paprika, sea salt, and black pepper.

• 3

  Add the chicken to the buttermilk mixture, ensuring it is fully submerged, and let it marinate for at least 15 minutes.

• 4

  Place the panko breadcrumbs in a separate shallow dish and press the marinated chicken firmly into the crumbs until evenly coated on all sides.

• 5

  Lightly brush or spray the breaded chicken with olive oil to ensure a crispy finish.

• 6

  Place the chicken in the air fryer basket and cook at 375°F for 12 to 15 minutes, flipping halfway through, until the coating is golden brown and the internal temperature reaches 165°F.

• 7

  Lightly toast the whole grain bun, then assemble the sandwich by layering the romaine lettuce, tomato slices, and the crispy chicken.