NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

1 tbsp whole wheat flour

0.5 tsp garlic powder

0.5 tsp onion powder

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp avocado oil

1 whole whole wheat bun

0.25 cup dill pickle slices

1 leaf romaine lettuce

1 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 coated; let it marinate for at least 20 minutes in the refrigerator.

• 3

  In a small plate, whisk together the whole wheat flour, garlic powder, onion powder, sea salt, and black pepper.

• 4

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

• 5

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

• 6

  Place the chicken in the skillet and cook for 4-5 minutes per side until the exterior is golden brown and the internal temperature reaches 165°F.

• 7

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

• 8

  Assemble the sandwich by placing the lettuce and tomato on the bottom bun, followed by the crispy chicken, and finishing with the dill pickles and the top bun.