NUTRITION

SERVINGS

INGREDIENTS

4.5 oz chicken breast

2 tbsp low-fat buttermilk

1.5 tbsp 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

0.5 tbsp avocado oil

1 whole whole wheat bun

4 slices dill pickles

1 leaf romaine lettuce

1 tbsp plain Greek yogurt

0.5 tsp yellow mustard

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, soak the chicken in buttermilk for at least 15 minutes to tenderize.

• 3

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

• 4

  Remove the chicken from the buttermilk, letting excess drip off, then dredge in the flour mixture, pressing firmly to ensure a light coating.

• 5

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

• 6

  Add the chicken to the skillet and cook for 5-6 minutes per side until the exterior is golden and the internal temperature reaches 165 degrees.

• 7

  While the chicken cooks, whisk together the Greek yogurt and mustard in a small bowl to create a clean spread.

• 8

  Lightly toast the whole wheat bun in the skillet or a toaster until warm.

• 9

  Assemble the sandwich by spreading the yogurt mustard on the bun, then layering the lettuce, crispy chicken, and pickles.