NUTRITION

SERVINGS

INGREDIENTS

3.5 oz chicken breast

0.25 cup low-fat buttermilk

1.5 tbsp whole wheat flour

1.5 tbsp panko breadcrumbs

0.5 tsp smoked paprika

0.25 tsp garlic powder

0.25 tsp sea salt

0.25 tsp black pepper

0.5 tsp olive oil

0.5 whole whole wheat bun

1 leaf romaine lettuce

2 slice tomato

2 tbsp plain Greek yogurt

1 tsp Dijon mustard

PREPARATION

• 1

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

• 2

  Submerge the chicken in a bowl with the buttermilk and let it marinate for at least 15 minutes to tenderize the meat.

• 3

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

• 4

  Remove the chicken from the buttermilk, allowing excess to drip off, then dredge thoroughly in the seasoned breadcrumb mixture until fully coated.

• 5

  Lightly coat the breaded chicken with olive oil spray and place in an air fryer at 375°F for 12-15 minutes, flipping halfway through until golden and crispy.

• 6

  While the chicken cooks, stir together the Greek yogurt and Dijon mustard in a small bowl to create a creamy, high-protein sandwich spread.

• 7

  Toast the whole wheat bun until golden, then assemble the sandwich with the yogurt sauce, lettuce, tomato, and the crispy chicken breast.