NUTRITION

SERVINGS

INGREDIENTS

4 oz Chicken breast

0.25 cup Low-fat buttermilk

1 tbsp Whole wheat flour

0.5 tsp Garlic powder

0.5 tsp Paprika

0.25 tsp Sea salt

0.25 tsp Black pepper

0.25 tbsp Avocado oil

1 whole Sprouted grain bun

4 slices Dill pickles

1 leaf Romaine lettuce

1 tbsp Nonfat Greek yogurt

1 tsp Dijon mustard

PREPARATION

• 1

  Slice the chicken breast horizontally to create a thinner cutlet for even cooking.

• 2

  In a shallow bowl, soak the chicken in buttermilk for at least 15 minutes to tenderize.

• 3

  In another bowl, whisk together the whole wheat flour, garlic powder, paprika, sea salt, and black pepper.

• 4

  Dredge the buttermilk-soaked chicken in the flour mixture, pressing firmly to ensure a thick, even coating.

• 5

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

• 6

  Carefully place the chicken in the skillet and cook for 4-5 minutes per side until the crust is golden-brown and the internal temperature reaches 165°F.

• 7

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

• 8

  Toast the sprouted grain bun in the same skillet or a toaster until lightly browned and fragrant.

• 9

  Assemble the sandwich by spreading the yogurt-mustard sauce on the bun, then layering the lettuce, crispy chicken, and pickles.