NUTRITION

SERVINGS

INGREDIENTS

3.5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp olive oil

1 whole whole wheat bun

2 tbsp nonfat Greek yogurt

1 tsp Dijon mustard

2 leaves romaine lettuce

2 slices tomato

PREPARATION

• 1

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

• 2

  Whisk the buttermilk with sea salt, black pepper, and paprika in a shallow bowl; submerge the chicken and marinate for 20 minutes.

• 3

  In another shallow dish, whisk together the whole wheat flour, garlic powder, and onion powder.

• 4

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

• 5

  Heat the olive oil in a non-stick skillet over medium-high heat.

• 6

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

• 7

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

• 8

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