NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.5 tsp garlic powder

0.5 tsp paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp olive oil

1 whole whole wheat bun

1 leaf romaine lettuce

2 slice tomato

1 tbsp nonfat Greek yogurt

0.5 tsp Dijon mustard

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 in the refrigerator for at least 30 minutes.

• 3

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

• 4

  Remove the chicken from the buttermilk, allowing the excess to drip off, then dredge it through the flour mixture until fully coated.

• 5

  Lightly spray the chicken on both sides with olive oil and place in the air fryer basket.

• 6

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

• 7

  While the chicken cooks, stir together the Greek yogurt and Dijon mustard to create a healthy sandwich spread.

• 8

  Toast the whole wheat bun lightly, then assemble the sandwich by layering the sauce, lettuce, tomato, and the crispy chicken fillet.