NUTRITION

SERVINGS

INGREDIENTS

4.5 oz chicken breast

2 tbsp low-fat buttermilk

2 tbsp whole wheat flour

0.5 tsp garlic powder

0.5 tsp smoked paprika

0.25 tsp sea salt

0.25 tsp black pepper

0.5 tbsp avocado oil

1 whole whole wheat bun

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

  Place the chicken in a shallow bowl and pour the buttermilk over it, ensuring it is fully coated; let it marinate for 10 minutes.

• 3

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

• 4

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

• 5

  Heat the avocado oil in a non-stick skillet over medium heat.

• 6

  Add the chicken to the skillet and cook for 5-6 minutes per side until the exterior is golden brown and the internal temperature reaches 165 degrees Fahrenheit.

• 7

  While the chicken rests, lightly toast the whole wheat bun in the same skillet.

• 8

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