NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp low-fat buttermilk

2 tbsp whole wheat flour

0.5 tsp garlic powder

0.5 tsp smoked paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp avocado oil

1 whole whole wheat bun

1 leaf romaine lettuce

2 slices tomato

1 tbsp plain Greek yogurt

PREPARATION

• 1

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

• 2

  Place the chicken in a small bowl and pour the buttermilk over it, ensuring it is fully coated, and let sit for 10 minutes.

• 3

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

• 4

  Remove the chicken from the buttermilk and dredge it through the flour mixture, pressing the coating firmly onto both sides.

• 5

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

• 6

  Add the chicken to the skillet and cook for 5 to 6 minutes per side until the exterior is golden brown and the internal temperature reaches 165 degrees Fahrenheit.

• 7

  Lightly toast the whole wheat bun in the skillet or a toaster.

• 8

  Spread the Greek yogurt on the bottom bun, then layer with the lettuce, tomato, and the crispy chicken fillet before closing the sandwich.