NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

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 slices tomato

3 slices dill pickles

PREPARATION

• 1

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

• 2

  In a shallow bowl, submerge the chicken in buttermilk and let it marinate in the refrigerator for at least 30 minutes to tenderize.

• 3

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

• 4

  Remove the chicken from the buttermilk, allowing excess to drip off, then dredge it thoroughly in the flour mixture, pressing down firmly to ensure a thick coating.

• 5

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

• 6

  Carefully place the chicken in the skillet and sear for 4-5 minutes per side until the crust is golden brown and the internal temperature reaches 165°F.

• 7

  While the chicken rests for 2 minutes, lightly toast the whole-grain bun in the same skillet until warmed through.

• 8

  Assemble the sandwich by placing the crisp lettuce and tomato on the bottom bun, followed by the chicken and pickles, then top with the remaining bun half.