NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.5 tsp paprika

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp avocado oil

1 whole whole grain bun

3 slices dill pickles

1 leaf romaine lettuce

1 slice tomato

PREPARATION

• 1

  Place the chicken breast in a shallow bowl and cover with buttermilk; marinate for at least 15 minutes in the refrigerator.

• 2

  In a separate small bowl, whisk together the whole wheat flour, paprika, garlic powder, onion powder, 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 evenly coated.

• 4

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

• 5

  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

  While the chicken cooks, lightly toast the whole grain bun in a toaster or on a separate dry pan.

• 7

  Assemble the sandwich by placing the lettuce and tomato on the bottom bun, followed by the crispy chicken and dill pickles, then top with the remaining bun half.