NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken breast

0.25 cup Low-fat buttermilk

2 tbsp Whole wheat flour

1 tbsp Cornstarch

0.5 tsp Garlic powder

0.5 tsp Onion powder

0.25 tsp Paprika

0.25 tsp Sea salt

0.25 tsp Black pepper

0.5 tbsp Avocado oil

1 whole Whole grain bun

4 slices Dill pickles

1 leaf Romaine lettuce

PREPARATION

• 1

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

• 2

  Place the chicken in a shallow dish and pour the buttermilk over it, ensuring it is fully submerged; marinate in the refrigerator for at least 30 minutes.

• 3

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

• 4

  Remove the chicken from the buttermilk, letting the excess drip off, then dredge it through the flour mixture, pressing firmly to ensure an even coating.

• 5

  Lightly brush or spray the coated chicken with avocado oil on both sides.

• 6

  Place the chicken in an air fryer basket and cook at 375°F for 12 to 15 minutes, flipping halfway through, until the internal temperature reaches 165°F and the exterior is golden brown.

• 7

  Lightly toast the whole grain bun, then assemble the sandwich by layering the lettuce, crispy chicken, and pickles.