NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup buttermilk

2 tbsp whole wheat flour

1 tsp garlic powder

1 tsp onion powder

0.5 tsp smoked paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 tbsp avocado oil

0.25 cup low-fat milk

1 tsp whole wheat flour

0.25 tsp dried thyme

PREPARATION

• 1

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

• 2

  In a shallow bowl, whisk together the buttermilk with half of the garlic powder, onion powder, and paprika.

• 3

  Submerge the chicken in the buttermilk mixture and marinate for at least 30 minutes in the refrigerator.

• 4

  In a separate shallow dish, combine 2 tablespoons of whole wheat flour with the remaining garlic powder, onion powder, paprika, sea salt, and black pepper.

• 5

  Remove the chicken from the buttermilk, letting excess drip off, and dredge thoroughly in the flour mixture, pressing to coat.

• 6

  Heat the avocado oil in a cast-iron skillet over medium heat.

• 7

  Cook the chicken for 5 to 6 minutes per side until the exterior is golden brown and the internal temperature reaches 165 degrees Fahrenheit.

• 8

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

• 9

  In the same skillet, whisk the remaining 1 teaspoon of flour into the residual oil and drippings for 1 minute.

• 10

  Slowly pour in the milk and dried thyme, whisking constantly until the gravy thickens and becomes smooth.

• 11

  Drizzle the creamy gravy over the crispy chicken and serve immediately.