NUTRITION

SERVINGS

INGREDIENTS

4 oz chicken breast

0.25 cup low-fat buttermilk

1 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

0.5 whole whole grain bun

1 leaf romaine lettuce

3 slice dill pickles

0.5 tsp avocado oil

PREPARATION

• 1

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

• 2

  Submerge the chicken in the buttermilk in a shallow bowl, ensuring it is fully coated, and let it marinate for at least 20 minutes.

• 3

  In a separate wide 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, letting excess drip off, then dredge thoroughly in the flour mixture until every nook is covered.

• 5

  Lightly coat the breaded chicken on both sides with the avocado oil to ensure a golden, crunchy finish in the air fryer.

• 6

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

• 7

  Lightly toast the whole grain bun until the edges are golden brown and warm.

• 8

  Assemble the sandwich by placing the crispy chicken on the bottom bun, topped with the fresh romaine leaf and zesty pickle slices.