NUTRITION

SERVINGS

INGREDIENTS

4.5 oz chicken breast

0.25 cup low-fat buttermilk

1.5 tbsp whole wheat flour

1 tsp smoked paprika

0.25 tsp garlic powder

0.25 tsp sea salt

0.25 tsp black pepper

0.5 tbsp avocado oil

0.5 whole whole-grain bun

2 tbsp nonfat Greek yogurt

1 tsp Dijon mustard

2 leaves Romaine lettuce

2 slices tomato

3 slices dill pickles

PREPARATION

• 1

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

• 2

  Submerge the chicken in buttermilk in a shallow bowl and marinate for at least 15 minutes.

• 3

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

• 4

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

• 5

  Heat avocado oil in a cast-iron skillet over medium-high heat until shimmering.

• 6

  Cook the chicken for 4-5 minutes per side until the crust is golden brown and the internal temperature reaches 165 degrees.

• 7

  While chicken cooks, whisk together the Greek yogurt and Dijon mustard in a small bowl to create the sauce.

• 8

  Toast the whole-grain bun in the skillet or a toaster until lightly browned.

• 9

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