NUTRITION

SERVINGS

INGREDIENTS

3.75 oz Chicken breast

0.25 cup Low-fat buttermilk

1 tbsp Whole wheat flour

0.5 tsp Smoked paprika

0.25 tsp Garlic powder

0.25 tsp Sea salt

0.25 tsp Black pepper

0.25 tbsp Avocado oil

0.5 whole Sprouted grain bun

2 tbsp Plain Greek yogurt

1 tsp Dijon mustard

4 slice Dill pickles

1 leaf Romaine lettuce

PREPARATION

• 1

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

• 2

  Submerge the chicken in buttermilk in a shallow dish and marinate in the refrigerator for at least 30 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.

• 5

  Heat the avocado oil in a cast-iron skillet over medium heat until shimmering.

• 6

  Carefully place the chicken in the skillet and cook for 5-6 minutes per side until the crust is golden-brown and the internal temperature reaches 165°F.

• 7

  While the chicken cooks, whisk together the Greek yogurt and Dijon mustard in a small bowl.

• 8

  Lightly toast the sprouted grain bun in a toaster or on the edge of the skillet.

• 9

  Spread the yogurt sauce on the bottom bun, then layer with lettuce, the crispy chicken, and pickles before closing the sandwich.