NUTRITION

SERVINGS

INGREDIENTS

4.5 oz chicken breast

2 tbsp low-fat buttermilk

1 tbsp whole wheat flour

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tsp garlic powder

0.25 tsp smoked paprika

1 tsp avocado oil

1 whole sprouted grain bun

1 leaf romaine lettuce

2 slice tomato

1 tsp dijon mustard

PREPARATION

• 1

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

• 2

  In a shallow bowl, combine the chicken and buttermilk, ensuring the meat is fully coated; let it marinate for at least 15 minutes.

• 3

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

• 4

  Remove the chicken from the buttermilk, allowing excess to drip off, then dredge thoroughly in the flour mixture until evenly coated.

• 5

  Heat the avocado oil in a non-stick skillet over medium heat.

• 6

  Place the chicken in the skillet and cook for 5-6 minutes per side until the exterior is golden brown and the internal temperature reaches 165°F.

• 7

  While the chicken cooks, lightly toast the sprouted grain bun in a toaster or on a separate dry pan.

• 8

  Spread the Dijon mustard on the bottom half of the toasted bun.

• 9

  Layer the romaine lettuce and tomato slices on the bun, top with the crispy chicken, and close the sandwich.