NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

1 tsp cornstarch

1 tsp garlic powder

1 tsp onion powder

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp avocado oil

1 whole whole grain bun

4 slices dill pickles

1 leaf romaine lettuce

1 tbsp nonfat Greek yogurt

PREPARATION

• 1

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

• 2

  Submerge the chicken in a bowl with buttermilk and let it marinate for at least 20 minutes to tenderize the meat.

• 3

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

• 4

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

• 5

  Heat the avocado oil in a non-stick skillet over medium-high heat until shimmering.

• 6

  Carefully place the chicken in the pan and sear for 4 to 5 minutes per side until the coating is golden brown and the internal temperature reaches 165 degrees Fahrenheit.

• 7

  While the chicken rests, lightly toast the whole grain bun in the same skillet or a toaster.

• 8

  Assemble the sandwich by spreading Greek yogurt on the bottom bun, followed by the lettuce, crispy chicken cutlet, and dill pickles.