NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.5 tsp sea salt

0.25 tsp black pepper

0.25 tsp garlic powder

0.25 tsp paprika

1 tbsp avocado oil

1 tsp ghee

1 tsp whole wheat flour

0.25 cup 1% milk

PREPARATION

• 1

  Place the chicken breast between parchment paper and pound to an even half-inch thickness, then slice into two even cutlets.

• 2

  Submerge the chicken in buttermilk in a shallow bowl and refrigerate for at least 20 minutes to tenderize the meat.

• 3

  In a separate shallow dish, whisk together 2 tablespoons of flour, sea salt, black pepper, garlic powder, and paprika.

• 4

  Lift each chicken cutlet from the buttermilk, allowing excess to drip off, then press firmly into the flour mixture until fully and evenly coated.

• 5

  Heat avocado oil in a large non-stick skillet over medium heat and pan-fry the chicken for 4 to 5 minutes per side until the crust is golden brown and crispy.

• 6

  Transfer the chicken to a plate to rest; add ghee to the same skillet and whisk in the remaining teaspoon of flour for 1 minute to create a roux.

• 7

  Gradually whisk in the milk, scraping up any browned bits from the bottom of the pan, and simmer until the gravy is thick and creamy before pouring over the chicken.