NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp low-fat buttermilk

0.25 cup panko breadcrumbs

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 whole whole wheat bun

1 tbsp nonfat Greek yogurt

1 tsp dijon mustard

2 leaves butter lettuce

2 slices tomato

1 tsp avocado oil spray

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 15 minutes to tenderize.

• 3

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

• 4

  Remove the chicken from the buttermilk, letting any excess drip off, and dredge in the panko mixture, pressing firmly to ensure an even coating.

• 5

  Preheat the air fryer to 375°F and lightly coat the air fryer basket with avocado oil spray.

• 6

  Place the chicken in the basket, spray the top of the chicken with avocado oil, and air-fry for 12-15 minutes, flipping halfway through, until the exterior is golden brown and the internal temperature reaches 165°F.

• 7

  While the chicken cooks, whisk together the Greek yogurt and Dijon mustard in a small bowl.

• 8

  Toast the whole wheat bun until lightly browned.

• 9

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