NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp low-fat buttermilk

1.5 tbsp whole wheat flour

0.5 tsp smoked paprika

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp avocado oil

1 whole whole wheat bun

1 leaf romaine lettuce

2 slice tomato

4 slice dill pickles

PREPARATION

• 1

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

• 2

  In a shallow bowl, soak the chicken in buttermilk for at least 15 minutes to tenderize.

• 3

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

• 4

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

• 5

  Lightly brush or spray the chicken with avocado oil and place in an air fryer basket.

• 6

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

• 7

  While the chicken cooks, lightly toast the whole wheat bun in a dry pan over medium heat.

• 8

  Assemble the sandwich by placing the crispy chicken on the bottom bun, followed by the lettuce, tomato slices, and pickles, then top with the remaining bun.