NUTRITION

SERVINGS

INGREDIENTS

4.75 oz chicken breast

2 tbsp low-fat 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 tsp avocado oil

1 whole sprouted grain bun

2 tbsp nonfat Greek yogurt

0.5 tsp Dijon mustard

1 leaf romaine lettuce

2 slices tomato

4 slices dill pickles

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound to an even 1/2-inch thickness.

• 2

  In a shallow bowl, combine the chicken and buttermilk; let marinate for at least 15 minutes.

• 3

  In a separate bowl, 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.

• 5

  Lightly coat the chicken with the avocado oil using a brush or spray and air fry at 400°F for 12-15 minutes, flipping halfway, until golden and crispy.

• 6

  While the chicken cooks, mix the Greek yogurt and Dijon mustard in a small bowl to create a zesty spread.

• 7

  Toast the sprouted grain bun in a dry pan or toaster until lightly browned.

• 8

  Assemble the sandwich by spreading the yogurt sauce on the bun, then layering the lettuce, tomato, crispy chicken, and pickles.