NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.5 tsp garlic powder

0.5 tsp onion powder

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp avocado oil

1 whole whole grain bun

1 leaf romaine lettuce

2 slices tomato

3 slices dill pickles

PREPARATION

• 1

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

• 2

  In a shallow bowl, soak the chicken in the buttermilk for at least 15 minutes to tenderize.

• 3

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

• 4

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

• 5

  Lightly spray or brush the breaded chicken with avocado oil and place in the air fryer basket.

• 6

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

• 7

  While the chicken cooks, lightly toast the whole grain bun in a dry pan or the air fryer for 1 minute.

• 8

  Assemble the sandwich by placing the crispy chicken on the bottom bun, followed by the lettuce, tomato slices, and pickles, then top with the remaining bun half.