NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

3 tbsp whole wheat flour

0.5 tsp garlic powder

0.5 tsp onion powder

0.25 tsp smoked paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 tbsp avocado oil

1 tsp grass-fed butter

1 tsp whole wheat flour

0.25 cup unsweetened almond milk

0.13 tsp dried thyme

PREPARATION

• 1

  Place the chicken breast in a shallow bowl and pour the buttermilk over it, ensuring it is fully submerged; marinate for at least 30 minutes in the refrigerator.

• 2

  In a separate shallow dish, whisk together the 3 tablespoons of whole wheat flour, garlic powder, onion powder, smoked paprika, sea salt, and black pepper.

• 3

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

• 4

  Heat the avocado oil in a medium skillet over medium-high heat; once hot, add the chicken and cook for 5-6 minutes per side until the crust is golden brown and the internal temperature reaches 165 degrees Fahrenheit.

• 5

  Remove the chicken from the skillet and set aside to rest on a plate.

• 6

  In the same skillet, melt the grass-fed butter over medium heat, then whisk in the remaining teaspoon of whole wheat flour to create a roux.

• 7

  Slowly whisk in the almond milk and dried thyme, simmering for 2-3 minutes until the gravy has thickened to a velvety consistency.

• 8

  Pour the warm gravy over the chicken breast and serve immediately.