NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.5 tsp smoked paprika

0.25 tsp garlic powder

0.25 tsp sea salt

0.25 tsp black pepper

0.5 tbsp avocado oil

0.5 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 to a uniform half-inch thickness for even cooking.

• 2

  Submerge the chicken in low-fat buttermilk in a shallow bowl and let it marinate for at least 20 minutes to tenderize.

• 3

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

• 4

  Remove the chicken from the buttermilk, allowing excess to drip off, then dredge thoroughly in the seasoned flour mixture.

• 5

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

• 6

  Carefully place the chicken in the skillet and cook for 5 to 7 minutes per side until the exterior is golden and the internal temperature reaches 165 degrees Fahrenheit.

• 7

  Lightly toast the whole grain bun in the same skillet or a toaster until warm and fragrant.

• 8

  Assemble the sandwich by placing the romaine lettuce on the bottom bun, followed by the crispy chicken and dill pickles.