NUTRITION

SERVINGS

INGREDIENTS

4 oz chicken breast

1 tbsp low-fat buttermilk

1 tbsp whole wheat breadcrumbs

0.5 tsp garlic powder

0.5 tsp paprika

0.25 tsp sea salt

0.25 tsp black pepper

0.5 tsp avocado oil

0.5 whole whole wheat bun

2 tbsp plain Greek yogurt

1 tsp dijon mustard

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

  In a shallow bowl, coat the chicken in buttermilk and let it marinate for at least 15 minutes in the refrigerator.

• 3

  In a separate small bowl, combine the whole wheat breadcrumbs, garlic powder, paprika, sea salt, and black pepper.

• 4

  Remove the chicken from the buttermilk, letting excess drip off, then dredge thoroughly in the seasoned breadcrumb mixture.

• 5

  Lightly spray the chicken with avocado oil and place in an air fryer at 375°F for 12-15 minutes, flipping halfway through, until the internal temperature reaches 165°F.

• 6

  While the chicken cooks, whisk together the Greek yogurt and Dijon mustard to create a high-protein sandwich spread.

• 7

  Toast the whole wheat bun until lightly golden.

• 8

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