NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp 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

1 tsp avocado oil

1 whole whole wheat bun

4 slices dill pickles

1 leaf romaine lettuce

PREPARATION

• 1

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

• 2

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

• 3

  In a separate 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 any excess drip off, then dredge it thoroughly in the seasoned flour mixture.

• 5

  Lightly coat the air fryer basket with half of the avocado oil, place the chicken inside, and spray the top of the chicken with the remaining oil.

• 6

  Air fry at 400°F (200°C) for 12 to 15 minutes, flipping halfway through, until the coating is golden brown and the internal temperature reaches 165°F.

• 7

  Lightly toast the whole wheat bun in a dry pan or the air fryer for 1 minute until warm.

• 8

  Assemble the sandwich by placing the lettuce on the bottom bun, followed by the crispy chicken, dill pickles, and the top bun.