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

0.25 tsp 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 olive oil

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound to a uniform 1/2-inch thickness for even cooking.

• 2

  Submerge the chicken in a bowl with the buttermilk and let it marinate for at least 15 minutes to tenderize.

• 3

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

• 4

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

• 5

  Lightly coat the air fryer basket with half the olive oil, place the chicken inside, and drizzle the remaining oil over the top.

• 6

  Air fry at 400°F (200°C) for 12-15 minutes, flipping halfway through, until the exterior is golden-brown and the internal temperature reaches 165°F.

• 7

  Toast the whole wheat bun until warm, then assemble the sandwich with the lettuce, crispy chicken, and pickles.