NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp low-fat buttermilk

0.13 cup whole wheat panko breadcrumbs

1 tbsp whole wheat flour

0.5 whole whole wheat bun

3 slices dill pickles

0 tsp avocado oil

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tsp paprika

0.25 tsp garlic powder

1 leaf butter lettuce

PREPARATION

• 1

  In a shallow bowl, whisk together the buttermilk, sea salt, black pepper, paprika, and garlic powder.

• 2

  Place the chicken breast in the buttermilk mixture and let it marinate for at least 15 minutes.

• 3

  Prepare two separate shallow dishes: one with the whole wheat flour and the other with the panko breadcrumbs.

• 4

  Remove the chicken from the buttermilk, dredge it lightly in the flour, dip it back into the buttermilk briefly, and then press it firmly into the panko until fully coated.

• 5

  Lightly brush or spray the breaded chicken with avocado oil.

• 6

  Place the chicken in an air fryer at 375°F (190°C) and cook for 12-15 minutes, flipping halfway through, until the internal temperature reaches 165°F and the exterior is golden brown.

• 7

  During the last 2 minutes of cooking, place the split whole wheat bun in the air fryer to toast.

• 8

  Assemble the sandwich by placing the butter lettuce on the bottom bun, followed by the crispy chicken and dill pickles, then top with the remaining bun half.