NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp low-fat buttermilk

2 tbsp whole wheat flour

1 tsp avocado oil

1 whole whole wheat bun

1 leaf romaine lettuce

2 slices tomato

0.5 tsp garlic powder

0.5 tsp onion powder

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tsp smoked paprika

PREPARATION

• 1

  Place the chicken breast on a flat surface and pound to an even 1/2-inch thickness for uniform cooking.

• 2

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

• 3

  Submerge the chicken in the buttermilk mixture and allow it to marinate for at least 15 minutes to tenderize.

• 4

  In a separate shallow dish, combine the whole wheat flour, garlic powder, and onion powder until well mixed.

• 5

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

• 6

  Lightly coat the chicken with avocado oil and air fry at 375°F for 12-15 minutes, flipping halfway through until the exterior is golden and crispy.

• 7

  Toast the whole wheat bun until warm and assemble the sandwich with the crispy chicken, fresh lettuce, and tomato slices.