NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup buttermilk

2 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 ghee

1 tsp whole wheat flour

0.25 cup low-fat 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 coated.

• 2

  In a separate small dish, whisk together the 2 tablespoons of whole wheat flour, garlic powder, onion powder, smoked paprika, sea salt, and black pepper.

• 3

  Remove the chicken from the buttermilk, letting the excess drip off, and dredge it thoroughly in the seasoned flour mixture.

• 4

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

• 5

  Carefully place the chicken in the skillet and cook for 5-6 minutes per side, or until the exterior is golden brown and the internal temperature reaches 165 degrees Fahrenheit.

• 6

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

• 7

  Wipe out any excess oil from the skillet, then add the ghee and melt it over medium heat.

• 8

  Whisk in the remaining teaspoon of flour to create a roux, cooking for 1 minute until slightly toasted.

• 9

  Gradually whisk in the milk and dried thyme, simmering until the gravy thickens into a creamy consistency.

• 10

  Serve the chicken immediately with the warm gravy poured over the top.