NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken breast

2 tbsp Low-fat buttermilk

1 tbsp Whole wheat flour

0.25 tsp Smoked paprika

0.25 tsp Garlic powder

0.25 tsp Sea salt

0.25 tsp Black pepper

1 tsp Avocado oil

1 medium Whole wheat bun

1 tbsp Non-fat Greek yogurt

1 tsp Dijon mustard

2 leaves Romaine lettuce

2 slices Tomato

4 slices Dill pickles

PREPARATION

• 1

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

• 2

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

• 3

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

• 4

  Remove the chicken from the marinade and dredge lightly in the whole wheat flour, shaking off any excess coating.

• 5

  Heat the avocado oil in a non-stick skillet over medium-high heat until it begins to shimmer.

• 6

  Cook the chicken for 5 to 6 minutes per side until the exterior is golden brown and the internal temperature reaches 165°F.

• 7

  In a small ramekin, stir together the Greek yogurt and Dijon mustard to create a creamy, zesty sandwich spread.

• 8

  Lightly toast the whole wheat bun in the skillet or a toaster until the edges are fragrant and slightly browned.

• 9

  Assemble the sandwich by spreading the yogurt sauce on the bun, then layering with lettuce, tomato, the crispy chicken, and pickles.