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

0.25 tbsp Avocado oil

0.5 whole Whole wheat bun

1 tbsp Nonfat Greek yogurt

0.5 tsp Dijon mustard

4 slices Dill pickles

1 leaf Butter 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 the buttermilk in a shallow dish and marinate for at least 20 minutes to tenderize.

• 3

  In a small bowl, 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, and dredge in the flour mixture until evenly coated.

• 5

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

• 6

  Carefully place the chicken in the skillet and sear for 5 to 6 minutes per side until the crust is golden and the internal temperature reaches 165 degrees.

• 7

  While the chicken cooks, whisk together the Greek yogurt and Dijon mustard to create a clean sandwich spread.

• 8

  Lightly toast the whole wheat bun in the skillet for the last minute of cooking.

• 9

  Assemble the sandwich by spreading the yogurt sauce on the bun and layering with the butter lettuce, crispy chicken, and pickles.