NUTRITION

SERVINGS

INGREDIENTS

4.5 oz chicken breast

2 tbsp buttermilk

1.5 tbsp whole wheat flour

0.5 tsp garlic powder

0.5 tsp onion powder

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tsp paprika

0.5 tbsp avocado oil

1 whole whole grain bun

4 slices dill pickles

1 leaf romaine lettuce

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound with a meat mallet until it reaches an even half-inch thickness.

• 2

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

• 3

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

• 4

  Remove the chicken from the buttermilk, allowing excess to drip off, then dredge it in the flour mixture, pressing firmly so the coating adheres.

• 5

  Heat the avocado oil in a cast-iron skillet or non-stick pan over medium-high heat until the oil is shimmering.

• 6

  Carefully place the chicken in the pan and fry for 4 to 5 minutes per side until the crust is golden brown and the internal temperature reaches 165°F.

• 7

  Remove the chicken and let it rest on a wire rack for 2 minutes while you lightly toast the whole grain bun in the same skillet.

• 8

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