NUTRITION

SERVINGS

INGREDIENTS

3 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tsp garlic powder

0.25 tsp smoked paprika

0.25 tbsp avocado oil

0.5 medium whole wheat bun

2 tbsp plain Greek yogurt

1 tsp Dijon mustard

0.25 cup shredded lettuce

2 slice tomato

3 slice dill pickles

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 the buttermilk in a shallow bowl and let marinate for at least 15 minutes in the refrigerator.

• 3

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

• 4

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

• 5

  Heat the avocado oil in a non-stick skillet over medium-high heat and sear the chicken for 5-6 minutes per side until the exterior is golden and the internal temperature reaches 165 degrees Fahrenheit.

• 6

  While the chicken cooks, stir together the Greek yogurt and Dijon mustard in a small bowl to create the sandwich spread.

• 7

  Lightly toast the whole wheat bun, spread the yogurt sauce on both halves, and assemble the sandwich with the crispy chicken, lettuce, tomato, and pickles.