NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

1 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 extra virgin olive oil

1 whole whole wheat bun

1 leaf romaine lettuce

2 slice tomato

1 tbsp non-fat plain Greek yogurt

1 tsp dijon mustard

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound to an even 1/2-inch thickness for uniform cooking.

• 2

  Submerge the chicken in the buttermilk in a shallow bowl and let it marinate for at least 15 minutes to ensure a tender interior.

• 3

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

• 4

  Remove the chicken from the buttermilk, allowing excess to drip off, and dredge thoroughly in the flour mixture, pressing firmly to create a thick coating.

• 5

  Lightly mist the coated chicken with the olive oil and place it in the air fryer basket.

• 6

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

• 7

  While the chicken cooks, stir the Greek yogurt and Dijon mustard together in a small bowl to create a creamy, zesty spread.

• 8

  Toast the whole wheat bun until warm, then assemble the sandwich by spreading the sauce on the bun and layering with lettuce, tomato, and the crispy chicken.