NUTRITION

SERVINGS

INGREDIENTS

4 oz Chicken breast

0.25 cup Low-fat buttermilk

2 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

1 tbsp Avocado oil

1 tsp Grass-fed butter

1 tsp Whole wheat flour

0.25 cup Skim milk

0.25 tsp Dried thyme

PREPARATION

• 1

  Place chicken breast strips in a bowl with buttermilk and marinate for 20 minutes in the refrigerator.

• 2

  In a shallow dish, whisk together 2 tablespoons whole wheat flour, garlic powder, onion powder, paprika, sea salt, and black pepper.

• 3

  Remove chicken from buttermilk, letting excess drip off, then dredge each piece thoroughly in the flour mixture.

• 4

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

• 5

  Pan-fry chicken for 4-5 minutes per side until the crust is golden and the internal temperature reaches 165 degrees Fahrenheit.

• 6

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

• 7

  In the same skillet, melt the grass-fed butter and whisk in 1 teaspoon whole wheat flour to form a smooth roux.

• 8

  Gradually whisk in the milk and dried thyme, simmering until the gravy thickens while scraping up the flavorful browned bits.

• 9

  Serve the crispy chicken immediately topped with the warm, creamy gravy.