NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken breast

0.25 cup Low-fat buttermilk

2 tbsp Whole wheat flour

0.5 tsp Smoked paprika

0.25 tsp Garlic powder

0.25 tsp Sea salt

0.25 tsp Black pepper

1 tsp Avocado oil

1 medium Whole wheat bun

1 tbsp Nonfat Greek yogurt

0.5 tsp Dijon mustard

3 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 bowl and marinate for at least 15 minutes.

• 3

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

• 4

  Remove the chicken from the buttermilk, letting excess drip off, then dredge in the flour mixture, pressing firmly to ensure an even coating.

• 5

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

• 6

  Place the chicken in the skillet and sear for 5-6 minutes per side until the crust is crunchy and the internal temperature reaches 165°F.

• 7

  While the chicken rests, whisk the Greek yogurt and Dijon mustard together in a small bowl to create a clean-eating spread.

• 8

  Toast the whole wheat bun, spread the yogurt sauce on both sides, and assemble with the romaine lettuce, seared chicken, and dill pickles.