NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp low-fat buttermilk

1 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 medium whole wheat bun

1 tbsp plain Greek yogurt

0.5 tsp Dijon mustard

2 slice dill pickles

1 leaf romaine lettuce

1 tsp avocado oil

PREPARATION

• 1

  Place the chicken breast in a shallow bowl and pour the buttermilk over it, letting it marinate for at least 20 minutes to tenderize.

• 2

  In a separate small bowl, whisk together the whole wheat flour, garlic powder, onion powder, paprika, sea salt, and black pepper.

• 3

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

• 4

  Lightly coat the air fryer basket with half of the avocado oil and place the chicken inside, spraying the top with the remaining oil.

• 5

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

• 6

  While the chicken cooks, mix the Greek yogurt and Dijon mustard in a small ramekin to create a creamy, high-protein sandwich spread.

• 7

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