NUTRITION

SERVINGS

INGREDIENTS

4 oz chicken breast

2 tbsp low-fat buttermilk

1 tbsp whole wheat flour

1 tsp cornstarch

0.5 tsp smoked paprika

0.25 tsp garlic powder

0.25 tsp sea salt

0.25 tsp black pepper

0.75 tbsp avocado oil

1 whole whole wheat bun

4 slices dill pickles

1 leaf romaine lettuce

1 tbsp plain Greek yogurt

1 tsp Dijon mustard

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 flour, cornstarch, smoked paprika, garlic powder, sea salt, and black pepper.

• 4

  Remove the chicken from the buttermilk, allowing excess to drip off, and dredge thoroughly in the flour mixture until well coated.

• 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 5-6 minutes per side until the crust is golden brown and the internal temperature reaches 165 degrees.

• 7

  While the chicken rests, toast the whole wheat bun in the same skillet for about 1 minute until lightly browned.

• 8

  In a small bowl, stir together the Greek yogurt and Dijon mustard to create a clean, tangy spread.

• 9

  Assemble the sandwich by spreading the yogurt sauce on the toasted bun, followed by the lettuce, crispy chicken, and pickle slices.