NUTRITION

SERVINGS

INGREDIENTS

4.5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

1 tbsp cornstarch

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 tsp avocado oil

1 whole whole grain bun

1 leaf romaine lettuce

2 slice tomato

3 slice pickle chips

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound to an even half-inch thickness.

• 2

  Submerge the chicken in buttermilk in a shallow bowl and refrigerate for at least 30 minutes to tenderize.

• 3

  In a separate bowl, whisk together the whole wheat flour, cornstarch, garlic powder, onion powder, paprika, salt, and pepper.

• 4

  Remove the chicken from the buttermilk, letting excess drip off, then dredge thoroughly in the flour mixture until fully coated.

• 5

  Lightly coat the chicken with avocado oil spray and place in the air fryer basket at 375°F.

• 6

  Air fry for 12 to 15 minutes, flipping halfway through, until the exterior is golden brown and the internal temperature reaches 165°F.

• 7

  Toast the whole grain bun until warm and assemble the sandwich with lettuce, tomato slices, pickles, and the crispy chicken.