NUTRITION

SERVINGS

INGREDIENTS

3 oz Chicken breast

0.13 cup Low-fat buttermilk

1 tbsp Whole wheat flour

1 tbsp Panko breadcrumbs

0.5 tsp Smoked paprika

0.25 tsp Garlic powder

0.25 tsp Onion powder

0.25 tsp Sea salt

0.25 tsp Black pepper

0.5 tsp Avocado oil

0.5 whole Whole-grain bun

0.25 cup Non-fat Greek yogurt

1 tsp Dijon mustard

4 slices Dill pickles

1 leaf Romaine lettuce

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound to an even half-inch thickness.

• 2

  Place the chicken in a shallow bowl and pour the buttermilk over it, ensuring it is fully submerged. Marinate for at least 30 minutes.

• 3

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

• 4

  Remove the chicken from the buttermilk, allowing excess to drip off, then dredge it in the flour mixture, pressing firmly to ensure an even coating.

• 5

  Lightly spray the chicken on both sides with avocado oil and place it in the air fryer basket.

• 6

  Air fry at 375°F for 12-15 minutes, flipping halfway through, until the exterior is golden brown and the internal temperature reaches 165°F.

• 7

  While the chicken cooks, mix the Greek yogurt and Dijon mustard in a small bowl to create a healthy sandwich spread.

• 8

  Lightly toast the whole-grain bun.

• 9

  Spread the yogurt sauce on the bottom bun, then layer with the romaine lettuce, crispy chicken, and dill pickles before topping with the other half of the bun.