NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp low-fat buttermilk

1.5 tbsp whole wheat flour

0.25 tsp smoked paprika

0.25 tsp garlic powder

0.25 tsp sea salt

0.25 tsp black pepper

0.5 tbsp avocado oil

1 whole whole wheat bun

1 leaf romaine lettuce

2 slices tomato

1 tbsp nonfat Greek yogurt

1 tsp Dijon mustard

PREPARATION

• 1

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

• 2

  In a shallow bowl, submerge the chicken in the buttermilk and let it marinate for at least 15 minutes.

• 3

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

• 4

  Remove the chicken from the buttermilk, letting excess drip off, then dredge thoroughly in the flour mixture, pressing it into the meat to ensure a thick coating.

• 5

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

• 6

  Once the oil is shimmering, add the chicken and cook for 5-6 minutes per side until the exterior is golden brown and the internal temperature reaches 165°F.

• 7

  While the chicken rests, stir together the Greek yogurt and Dijon mustard in a small bowl to create a healthy spread.

• 8

  Lightly toast the whole wheat bun, spread the yogurt-mustard sauce on both sides, and assemble with the crispy chicken, lettuce, and tomato.