NUTRITION

SERVINGS

INGREDIENTS

4 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.5 tsp garlic powder

0.5 tsp onion powder

0.25 tsp sea salt

0.25 tsp black pepper

0.5 tbsp avocado oil

1 whole whole wheat bun

1 leaf romaine lettuce

2 slice tomato

4 slice pickles

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

  In a shallow bowl, whisk together the buttermilk, half of the garlic powder, half of the onion powder, and a pinch of salt and pepper.

• 3

  Submerge the chicken in the buttermilk mixture and let it marinate for at least 15 minutes in the refrigerator.

• 4

  In a separate shallow dish, combine the whole wheat flour with the remaining garlic powder, onion powder, sea salt, and black pepper.

• 5

  Remove the chicken from the buttermilk, allowing excess to drip off, then dredge thoroughly in the flour mixture, pressing firmly to ensure a thick coating.

• 6

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

• 7

  Add the chicken to the pan and cook for 4 to 5 minutes per side, or until the coating is deeply golden and the internal temperature reaches 165°F.

• 8

  While the chicken rests for 2 minutes, lightly toast the whole wheat bun in the same skillet or a toaster.

• 9

  Assemble the sandwich by placing the lettuce and tomato on the bottom bun, followed by the crispy chicken and pickles, then top with the remaining bun half.