NUTRITION

SERVINGS

INGREDIENTS

4 oz chicken breast

2 tbsp low-fat buttermilk

1 tbsp whole wheat flour

0.5 tbsp avocado oil

1 whole whole wheat bun

2 tbsp plain Greek yogurt

1 tsp dijon mustard

0.25 tsp garlic powder

0.25 tsp smoked paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 leaf romaine lettuce

2 slice tomato

3 slice pickle chips

PREPARATION

• 1

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

• 2

  In a shallow bowl, whisk together the buttermilk, garlic powder, smoked paprika, sea salt, and black pepper to create the marinade.

• 3

  Submerge the chicken in the buttermilk mixture and let it marinate for at least 15 minutes to tenderize the meat.

• 4

  Place the whole wheat flour on a small plate and dredge the marinated chicken, pressing lightly to ensure the flour adheres to the surface.

• 5

  Heat the avocado oil in a non-stick skillet over medium-high heat until the oil is shimmering.

• 6

  Carefully place the chicken in the skillet and cook for 4-5 minutes per side until the exterior is golden brown and the internal temperature reaches 165°F.

• 7

  While the chicken cooks, toast the whole wheat bun in a toaster or a separate dry pan until the edges are lightly browned and crisp.

• 8

  In a small ramekin, stir together the plain Greek yogurt and Dijon mustard until smooth to create a high-protein sandwich spread.

• 9

  Spread the yogurt-mustard sauce evenly on both the top and bottom halves of the toasted bun.

• 10

  Assemble the sandwich by layering the romaine lettuce and tomato slices on the bottom bun, followed by the crispy chicken and pickle chips.