NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

0.25 cup whole wheat flour

0.5 tsp garlic powder

0.5 tsp onion powder

0.25 tsp paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 tbsp avocado oil

0.25 cup skim milk

PREPARATION

• 1

  Place the chicken breast in a shallow bowl with the buttermilk and marinate for at least 30 minutes in the refrigerator.

• 2

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

• 3

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

• 4

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

• 5

  Add the chicken to the skillet and cook for 5 to 6 minutes per side, or until the exterior is golden brown and the internal temperature reaches 165°F.

• 6

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

• 7

  Reduce the heat to medium and whisk 1 tablespoon of the remaining dredging flour into the pan drippings for 1 minute.

• 8

  Slowly pour in the skim milk while whisking constantly until the gravy thickens into a smooth consistency, then serve over the chicken.