NUTRITION

SERVINGS

INGREDIENTS

4.5 oz chicken breast

2 tbsp low-fat buttermilk

1.5 tbsp whole wheat flour

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp paprika

0.25 tsp sea salt

0.25 tsp black pepper

2 tsp avocado oil

1 whole whole wheat bun

4 slices dill pickles

1 leaf romaine lettuce

PREPARATION

• 1

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

• 2

  Submerge the chicken in buttermilk in a small bowl and let it marinate for 15 to 20 minutes.

• 3

  In a separate 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.

• 5

  Lightly coat the breaded chicken on both sides with avocado oil using a kitchen sprayer or brush.

• 6

  Place the chicken in an air fryer basket and cook at 375°F for 12-15 minutes, flipping halfway, until the exterior is a golden crunch.

• 7

  While the chicken cooks, lightly toast the whole wheat bun in a dry pan or toaster.

• 8

  Assemble the sandwich by placing the lettuce on the bottom bun, followed by the crispy chicken and the dill pickles.