NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup buttermilk

2 tbsp panko breadcrumbs

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

0.5 tbsp avocado oil

1 medium whole wheat bun

4 slice dill pickles

1 tbsp non-fat Greek yogurt

1 tsp dijon mustard

1 leaf romaine lettuce

PREPARATION

• 1

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

• 2

  In a shallow bowl, soak the chicken in buttermilk for at least 15 minutes to tenderize.

• 3

  In a separate shallow dish, whisk together the panko, flour, garlic powder, onion powder, sea salt, and black pepper.

• 4

  Remove the chicken from the buttermilk, letting the excess drip off, then dredge thoroughly in the panko mixture, pressing firmly to adhere.

• 5

  Heat avocado oil in a non-stick skillet over medium heat. Pan-fry the chicken for 4-5 minutes per side until golden brown and cooked through.

• 6

  While the chicken cooks, whisk the Greek yogurt and Dijon mustard together in a small bowl to create a clean-eating spread.

• 7

  Toast the whole wheat bun lightly in the skillet or a toaster.

• 8

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