NUTRITION

SERVINGS

INGREDIENTS

3.75 oz chicken breast

0.25 cup low-fat buttermilk

0.25 cup panko breadcrumbs

0.5 tsp garlic powder

0.5 tsp onion powder

0.25 tsp paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 whole whole wheat bun

1 tsp olive oil

2 leaf romaine lettuce

2 slice tomato

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound with a meat mallet until it is an even half-inch thickness.

• 2

  Place the chicken in a shallow bowl and pour the buttermilk over it, ensuring it is fully submerged. Let it marinate for at least 20 minutes in the refrigerator.

• 3

  In a separate shallow dish, combine the panko breadcrumbs, garlic powder, onion powder, paprika, sea salt, and black pepper.

• 4

  Remove the chicken from the buttermilk, letting any excess drip off, and dredge it thoroughly in the seasoned panko mixture, pressing firmly to adhere.

• 5

  Lightly spray the air fryer basket with olive oil. Place the chicken in the basket and spray the top of the chicken with the remaining olive oil.

• 6

  Air fry at 375°F (190°C) for 12-15 minutes, flipping halfway through, until the coating is golden brown and the internal temperature reaches 165°F.

• 7

  During the last 2 minutes of cooking, place the split whole wheat bun in the air fryer to lightly toast.

• 8

  Assemble the sandwich by placing the crispy chicken on the bottom bun, topping with romaine lettuce and tomato slices, and finishing with the top bun.