NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp low-fat buttermilk

2 tbsp whole wheat flour

0.5 tsp garlic powder

0.5 tsp onion powder

0.5 tsp smoked paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 whole whole wheat bun

4 slices dill pickles

1 leaf romaine lettuce

1 tsp avocado oil spray

PREPARATION

• 1

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

• 2

  Submerge the chicken in a small bowl with the buttermilk and let marinate for at least 15 minutes in the refrigerator.

• 3

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

• 4

  Remove the chicken from the buttermilk, letting any excess liquid drip off, then dredge thoroughly in the flour mixture, pressing firmly to adhere.

• 5

  Lightly coat the breaded chicken with avocado oil spray and place in the air fryer basket at 400°F for 12 to 15 minutes, flipping halfway through until golden and crispy.

• 6

  Lightly toast the whole wheat bun, then assemble the sandwich by layering the lettuce leaf, crispy chicken, and dill pickles.