NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.5 tsp smoked paprika

0.25 tsp garlic powder

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp avocado oil

1 whole whole grain bun

0.25 cup arugula

4 slices dill pickles

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 marinate for at least 15 minutes to tenderize.

• 3

  In a separate shallow dish, whisk together the flour, smoked paprika, garlic powder, sea salt, and black pepper.

• 4

  Remove the chicken from the buttermilk, allowing excess to drip off, then dredge thoroughly in the flour mixture.

• 5

  Heat the avocado oil in a non-stick skillet over medium-high heat until shimmering.

• 6

  Cook the chicken for 4-5 minutes per side until the coating is golden brown and the internal temperature reaches 165°F.

• 7

  Toast the whole grain bun in the same skillet for 1 minute until the edges are lightly browned.

• 8

  Assemble the sandwich by placing the arugula on the bottom bun, followed by the crispy chicken and dill pickles.