NUTRITION

SERVINGS

INGREDIENTS

4.5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp smoked paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp avocado oil

1 whole whole wheat bun

1 leaf romaine lettuce

2 slices tomato

3 slices dill pickles

PREPARATION

• 1

  Place the chicken breast in a small bowl and pour the buttermilk over it; cover and marinate in the refrigerator for at least 30 minutes.

• 2

  In a shallow dish, whisk together the whole wheat flour, garlic powder, onion powder, smoked paprika, sea salt, and black pepper.

• 3

  Remove the chicken from the buttermilk, allowing the excess to drip off, and dredge it thoroughly through the flour mixture until evenly coated.

• 4

  Lightly brush or spritz the breaded chicken on both sides with avocado oil.

• 5

  Place the chicken in the air fryer basket and cook at 375°F (190°C) for 12-15 minutes, flipping halfway through, until the exterior is golden and the internal temperature reaches 165°F.

• 6

  While the chicken cooks, lightly toast the whole wheat bun in a dry pan or toaster.

• 7

  Assemble the sandwich by layering the lettuce, tomato, and pickles on the bottom bun, followed by the crispy chicken and the top bun.