NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp low-fat buttermilk

2 tbsp whole wheat flour

0.5 tsp smoked paprika

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp sea salt

0.25 tsp black pepper

1 tbsp avocado oil

1 whole whole wheat bun

4 slices dill pickles

1 leaf romaine lettuce

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

  Place the chicken in a shallow bowl and pour the buttermilk over it, ensuring it is fully coated; let marinate for 15 minutes.

• 3

  In a separate shallow dish, whisk together the flour, smoked paprika, garlic powder, onion powder, sea salt, and black pepper.

• 4

  Remove the chicken from the buttermilk, letting any excess drip off, then dredge it through the flour mixture, pressing firmly to create a thick crust.

• 5

  Heat the avocado oil in a cast-iron or heavy-bottomed skillet over medium-high heat until the oil is shimmering.

• 6

  Carefully place the chicken in the skillet and cook for 4 to 5 minutes per side, or until the coating is golden brown and the internal temperature reaches 165°F.

• 7

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

• 8

  Assemble the sandwich by spreading Dijon mustard on the bottom bun, followed by the lettuce, the crispy chicken, and the pickles.