NUTRITION

SERVINGS

INGREDIENTS

4.5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.5 tbsp avocado oil

0.5 cup unsweetened almond milk

1 tsp arrowroot powder

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp dried thyme

PREPARATION

• 1

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

• 2

  Place the chicken in a shallow bowl and pour the buttermilk over it, ensuring it is fully coated, and let it marinate for 15 minutes.

• 3

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

• 4

  Remove the chicken from the buttermilk, letting the excess drip off, then dredge it through the seasoned flour mixture until evenly coated.

• 5

  Heat the avocado oil in a non-stick skillet over medium-high heat. Once hot, add the chicken and cook for 5-6 minutes per side until the crust is golden and the internal temperature reaches 165 degrees Fahrenheit.

• 6

  Remove the chicken from the pan and set aside to rest. In the same pan, whisk the arrowroot powder into the almond milk until smooth.

• 7

  Pour the milk mixture into the skillet, scraping up any browned bits from the bottom. Stir in the dried thyme and simmer for 2-3 minutes until the gravy has thickened.

• 8

  Pour the warm gravy over the crispy chicken and serve immediately.