NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 tbsp avocado oil

1 tsp ghee

1 tsp whole wheat flour

0.25 cup unsweetened almond milk

0.13 tsp sea salt

0.13 tsp black pepper

PREPARATION

• 1

  Place the chicken breast in a shallow bowl and pour the buttermilk over it, letting it marinate for at least 15 minutes to tenderize.

• 2

  In a separate shallow dish, whisk together the 2 tablespoons of whole wheat flour, garlic powder, onion powder, paprika, 0.25 teaspoon sea salt, and 0.25 teaspoon black pepper.

• 3

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

• 4

  Heat the avocado oil in a cast-iron skillet over medium-high heat and cook the chicken for 5-6 minutes per side until the exterior is golden brown and the internal temperature reaches 165°F.

• 5

  Remove the chicken from the pan and set aside on a plate; lower the skillet heat to medium and add the ghee to the same pan.

• 6

  Whisk in the remaining teaspoon of flour for 1 minute to create a roux, then slowly pour in the almond milk, whisking constantly until the gravy is thick and smooth.

• 7

  Season the gravy with the remaining salt and pepper, then pour it over the chicken before serving immediately.