NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.5 tsp garlic powder

0.5 tsp onion powder

0.5 tsp paprika

0.25 tsp sea salt

0.25 tsp black pepper

0.5 tbsp olive 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 with a meat mallet until it is an even half-inch thickness.

• 2

  Submerge the chicken in the buttermilk in a shallow bowl and marinate in the refrigerator for at least 30 minutes.

• 3

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

• 4

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

• 5

  Lightly brush or spray both sides of the coated chicken with the olive oil to ensure a crispy exterior.

• 6

  Place the chicken in an air fryer basket and cook at 375°F for 12 to 15 minutes, flipping halfway through, until the internal temperature reaches 165°F.

• 7

  While the chicken cooks, lightly toast the whole wheat bun in a dry pan or toaster until warm and slightly firm.

• 8

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