NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp low-fat buttermilk

1.5 tbsp arrowroot powder

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tsp smoked paprika

0.25 tsp garlic powder

0.5 tbsp avocado oil

1 medium whole grain bun

2 tbsp non-fat Greek yogurt

1 tsp dijon mustard

1 leaf butter lettuce

1 slice tomato

3 slices pickle chips

PREPARATION

• 1

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

• 2

  In a shallow bowl, whisk together the buttermilk, sea salt, black pepper, smoked paprika, and garlic powder.

• 3

  Add the chicken to the buttermilk mixture, ensuring it is fully coated, and let marinate for at least 10 minutes.

• 4

  Place the arrowroot powder in a separate shallow dish and dredge the marinated chicken, pressing the powder into the meat to create a light crust.

• 5

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

• 6

  Add the chicken to the skillet and cook for 5-6 minutes per side, or until the exterior 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 spread.

• 8

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

• 9

  Assemble the sandwich by spreading the yogurt-mustard sauce on both sides of the bun, then layering the lettuce, tomato, crispy chicken, and pickle chips.

• 10

  Serve immediately while the chicken is hot and the crust is crisp.