NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup buttermilk

2 tbsp whole wheat flour

1 tbsp whole wheat flour

1 tbsp avocado oil

0.25 cup low-fat milk

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp smoked paprika

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound to an even 1/2-inch thickness, then cut into thick strips.

• 2

  In a shallow bowl, whisk together the buttermilk with half of the sea salt, black pepper, garlic powder, onion powder, and smoked paprika.

• 3

  Add the chicken strips to the buttermilk mixture, ensuring they are fully submerged, and marinate in the refrigerator for 30 minutes.

• 4

  In a separate shallow dish, whisk together 2 tablespoons of whole wheat flour with the remaining spices.

• 5

  Remove each piece of chicken from the buttermilk, allowing the excess to drip off, and dredge thoroughly in the seasoned flour mixture.

• 6

  Heat the avocado oil in a large non-stick skillet over medium-high heat until it begins to shimmer.

• 7

  Carefully place the chicken in the skillet and fry for 4 to 5 minutes per side until the coating is crunchy and the internal temperature reaches 165°F.

• 8

  Transfer the cooked chicken to a plate and reduce the skillet heat to medium.

• 9

  Whisk the remaining 1 tablespoon of flour into the residual oil in the pan and cook for 1 minute to create a light roux.

• 10

  Slowly pour in the milk while whisking constantly, scraping up any browned bits from the pan, until the gravy is thick and creamy.

• 11

  Drizzle the warm gravy over the crispy chicken and serve immediately.