NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp low-fat buttermilk

1.5 tbsp whole wheat flour

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp avocado oil spray

1 whole whole wheat bun

2 tbsp plain Greek yogurt

0.5 tsp lemon juice

1 leaf romaine lettuce

2 slices tomato

2 slices pickle

PREPARATION

• 1

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

• 2

  Place the chicken in a small bowl and pour the buttermilk over it, ensuring it is fully coated; marinate for 20 minutes.

• 3

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

• 4

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

• 5

  Lightly spray the chicken on both sides with avocado oil and place in an air fryer basket.

• 6

  Air fry at 375°F for 12-15 minutes, flipping halfway through, until the exterior is golden brown and the internal temperature reaches 165°F.

• 7

  While the chicken cooks, mix the Greek yogurt and lemon juice in a small bowl to create a simple herb sauce.

• 8

  Lightly toast the whole wheat bun, then assemble the sandwich with the yogurt sauce, lettuce, tomato, pickles, and the crispy chicken.