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 paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp olive oil

1 whole whole wheat bun

1 leaf romaine lettuce

2 slices tomato

1 tbsp nonfat Greek yogurt

0.5 tsp Dijon mustard

PREPARATION

• 1

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

• 2

  Submerge the chicken in the low-fat buttermilk in a shallow bowl and let it marinate for at least 20 minutes in the refrigerator.

• 3

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

• 4

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

• 5

  Preheat your air fryer to 375°F and lightly mist the air fryer basket with olive oil.

• 6

  Place the coated chicken in the basket and spray the top of the chicken with the remaining olive oil to help it crisp up.

• 7

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

• 8

  While the chicken cooks, whisk together the Greek yogurt and Dijon mustard in a small bowl to create a clean-eating spread.

• 9

  Lightly toast the whole wheat bun until warm and golden.

• 10

  Assemble the sandwich by spreading the yogurt sauce on the bun, then layering with the romaine lettuce, tomato slices, and the crispy chicken breast.