NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

1 tbsp yellow cornmeal

0.5 tsp garlic powder

0.5 tsp smoked paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp extra virgin olive oil

1 split whole grain bun

1 leaf romaine lettuce

2 slices tomato

PREPARATION

• 1

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

• 2

  Place the chicken in a shallow bowl and pour the buttermilk over it, ensuring it is fully submerged, and marinate in the refrigerator for 30 minutes.

• 3

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

• 4

  Remove the chicken from the buttermilk, letting any excess drip off, then dredge it in the flour mixture, pressing firmly on both sides to create a thick coating.

• 5

  Lightly spray the chicken on both sides with olive oil and place in the air fryer basket at 375°F for 12 to 15 minutes, flipping halfway through, until golden brown.

• 6

  Lightly toast the whole grain bun and assemble the sandwich by layering the bottom bun with lettuce, tomato, the crispy chicken, and the top bun.