NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 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

PREPARATION

• 1

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

• 2

  Submerge the chicken in buttermilk in a shallow dish and marinate for at least 20 minutes in the refrigerator.

• 3

  In a separate small bowl, whisk together the whole wheat 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 flour mixture, pressing it into the meat to ensure a thick coating.

• 5

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

• 6

  Carefully place the chicken in the skillet and cook for 5 to 6 minutes per side until the exterior is golden brown and the internal temperature reaches 165°F.

• 7

  While the chicken rests for 2 minutes, lightly toast the whole wheat bun in the same skillet.

• 8

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