NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp low-fat buttermilk

2 tbsp whole wheat flour

1 tbsp cornstarch

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 avocado oil

1 whole wheat bun

1 tbsp plain Greek yogurt

0.5 tsp Dijon mustard

2 leaves butter lettuce

2 slices tomato

PREPARATION

• 1

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

• 2

  In a shallow bowl, soak the chicken in the buttermilk for at least 10 minutes.

• 3

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

• 4

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

• 5

  Lightly spray the chicken on both sides with avocado oil and place in the air fryer basket.

• 6

  Air fry at 375°F for 12-15 minutes, flipping halfway through, until the internal temperature reaches 165°F and the exterior is crispy.

• 7

  While the chicken cooks, mix the Greek yogurt and Dijon mustard in a small bowl to create the sauce.

• 8

  Toast the whole wheat bun until lightly browned.

• 9

  Assemble the sandwich by spreading the sauce on the bun, then layering the lettuce, tomato, and the crispy chicken.