NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp low-fat buttermilk

1.5 tbsp whole wheat flour

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tsp garlic powder

0.25 tsp paprika

1 tsp extra virgin olive oil

1 whole whole wheat bun

1 leaf romaine lettuce

2 slices tomato

3 slices dill pickles

PREPARATION

• 1

  Place the chicken breast between two pieces of parchment paper and pound to a uniform 1/2-inch thickness.

• 2

  Submerge the chicken in a bowl with the buttermilk and let it marinate for at least 20 minutes to tenderize.

• 3

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

• 4

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

• 5

  Heat the olive oil in a non-stick skillet over medium heat and cook the chicken for 5 to 6 minutes per side until the coating is crispy.

• 6

  Lightly toast the whole wheat bun in the same skillet or a toaster until warm.

• 7

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