NUTRITION

SERVINGS

INGREDIENTS

5.5 oz chicken breast

0.25 cup buttermilk

2 tbsp whole wheat flour

0.5 tsp garlic powder

0.5 tsp onion powder

0.25 tsp paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 tbsp extra virgin olive oil

0.25 cup low-fat milk

1 tsp fresh thyme

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound to an even half-inch thickness.

• 2

  Submerge the chicken in buttermilk in a shallow dish and let marinate for at least 15 minutes.

• 3

  In a separate bowl, whisk together 1.5 tablespoons of the flour with the garlic powder, onion powder, paprika, salt, and pepper.

• 4

  Remove the chicken from the buttermilk, allowing excess to drip off, and dredge thoroughly in the flour mixture.

• 5

  Heat olive oil in a skillet over medium heat and pan-fry the chicken for 5-6 minutes per side until the exterior is crispy and the internal temperature reaches 165°F.

• 6

  Remove the chicken from the pan and set aside to rest; whisk the remaining 0.5 tablespoon of flour into the remaining pan drippings to create a roux.

• 7

  Slowly whisk in the milk and cook until the gravy thickens to a creamy consistency, then stir in the fresh thyme.

• 8

  Plate the crispy chicken and ladle the warm gravy over the top before serving.