NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.5 tsp smoked paprika

0.25 tsp garlic powder

0.25 tsp sea salt

0.25 tsp black pepper

0.5 tbsp avocado oil

0 medium whole grain bun

4 slice dill pickles

1 leaf romaine lettuce

1 tbsp plain greek yogurt

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound to an even half-inch thickness.

• 2

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

• 3

  In a separate bowl, whisk together the whole wheat flour, smoked paprika, garlic powder, sea salt, and black pepper.

• 4

  Remove the chicken from the buttermilk, allowing excess to drip off, then dredge thoroughly in the flour mixture until fully coated.

• 5

  Heat avocado oil in a cast-iron skillet over medium-high heat.

• 6

  Carefully place the chicken in the pan and sear for 5 to 6 minutes per side until the crust is golden brown and the internal temperature reaches 165 degrees Fahrenheit.

• 7

  Lightly toast the whole grain bun and spread the Greek yogurt on the bottom half.

• 8

  Assemble the sandwich by layering the cooked chicken, dill pickles, and romaine lettuce before topping with the other bun half.