NUTRITION

SERVINGS

INGREDIENTS

4.5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.5 tbsp avocado oil

1 whole whole wheat bun

2 tbsp non-fat Greek yogurt

1 tsp Dijon mustard

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tsp paprika

0.25 tsp garlic powder

1 leaf romaine lettuce

2 slice tomato

4 whole pickle chips

PREPARATION

• 1

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

• 2

  Place the chicken in a shallow bowl and pour the buttermilk over it, ensuring it is fully submerged. Let it marinate for at least 15 minutes.

• 3

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

• 4

  Remove the chicken from the buttermilk, letting any excess drip off, then dredge it thoroughly in the flour mixture until well-coated.

• 5

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

• 6

  Place the chicken in the skillet and cook for 4-5 minutes per side, or until the coating 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 to create a healthy sandwich spread.

• 8

  Lightly toast the whole wheat bun in the skillet or a toaster.

• 9

  Spread the yogurt-mustard sauce on both sides of the bun, then layer the romaine lettuce, tomato slices, crispy chicken, and pickle chips to assemble the sandwich.