NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken breast

0.25 cup Low-fat buttermilk

1 tbsp Whole wheat flour

1 tbsp Cornstarch

0.5 tsp Garlic powder

0.5 tsp Onion powder

0.25 tsp Paprika

0.25 tsp Sea salt

0.25 tsp Black pepper

0.5 tbsp Avocado oil

1 whole Whole grain bun

4 slices Pickle chips

1 leaf Romaine lettuce

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound with a meat mallet to an even half-inch thickness.

• 2

  In a shallow bowl, submerge the chicken in the buttermilk and let it marinate for at least 15 minutes to tenderize the meat.

• 3

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

• 4

  Remove the chicken from the buttermilk, allowing the excess to drip off, then dredge it thoroughly in the flour mixture until fully coated.

• 5

  Heat the avocado oil in a large non-stick skillet over medium-high heat until the oil is shimmering.

• 6

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

• 7

  While the chicken rests for a minute, lightly toast the whole grain bun in the same skillet or a toaster.

• 8

  Assemble the sandwich by placing the romaine lettuce on the bottom bun, followed by the crispy chicken and the pickle chips.