NUTRITION

SERVINGS

INGREDIENTS

4 oz chicken breast

2 tbsp low-fat buttermilk

2 tbsp whole wheat flour

1 tbsp yellow cornmeal

0.25 tsp smoked paprika

0.25 tsp garlic powder

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp avocado oil

1 whole whole wheat bun

1 leaf romaine lettuce

2 slice 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 15 minutes to tenderize.

• 3

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

• 4

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

• 5

  Lightly coat the chicken with avocado oil using a spray or brush.

• 6

  Place the chicken in the air fryer at 375°F (190°C) for 12-15 minutes, flipping halfway through, until the internal temperature reaches 165°F and the exterior is golden brown.

• 7

  While the chicken cooks, lightly toast the whole wheat bun in a dry pan or toaster.

• 8

  Assemble the sandwich by placing the lettuce and tomato on the bottom bun, followed by the crispy chicken and the top bun.