NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp low-fat buttermilk

3 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 whole whole wheat bun

4 slices dill pickles

1 leaf romaine lettuce

1 slice tomato

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 whole wheat flour, garlic powder, onion powder, sea salt, and black pepper.

• 4

  Remove the chicken from the buttermilk, letting any excess drip off, and dredge thoroughly in the flour mixture until fully coated.

• 5

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

• 6

  Add the chicken to the skillet and cook for 4-5 minutes per side, or until the exterior is golden brown and the internal temperature reaches 165 degrees Fahrenheit.

• 7

  While the chicken rests for 2 minutes, 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 dill pickles, then top with the remaining bun half.