NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.25 tsp smoked paprika

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp sea salt

0.25 tsp black pepper

0.13 tsp cayenne pepper

0.5 tbsp avocado oil

1 whole whole wheat bun

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 1/2-inch thickness for uniform cooking.

• 2

  In a shallow bowl, soak the chicken in the buttermilk for at least 10 minutes to tenderize the meat.

• 3

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

• 4

  Remove the chicken from the buttermilk, letting excess drip off, then dredge thoroughly in the seasoned flour mixture, pressing it in to coat.

• 5

  Heat avocado oil in a non-stick skillet over medium heat and cook the chicken for 5-6 minutes per side until golden and crispy.

• 6

  Toast the whole wheat bun in the same pan, then assemble the sandwich with the lettuce, crispy chicken, and dill pickles.