NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

1 tbsp avocado oil

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp paprika

0.25 cup low-fat milk

0.5 tbsp whole wheat flour

PREPARATION

• 1

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

• 2

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

• 3

  Place the chicken in the buttermilk mixture and let it marinate for at least 15 minutes in the refrigerator.

• 4

  In a separate shallow dish, whisk together the 2 tablespoons of whole wheat flour, sea salt, and black pepper.

• 5

  Remove the chicken from the buttermilk, letting any excess liquid drip off, and dredge it thoroughly in the seasoned flour until fully coated.

• 6

  Heat the avocado oil in a medium skillet over medium heat and sear the chicken for 5 to 6 minutes per side until the crust is golden brown and the internal temperature reaches 165 degrees Fahrenheit.

• 7

  Remove the chicken from the skillet and set it aside on a plate to rest.

• 8

  In the same skillet, whisk the remaining 0.5 tablespoons of flour into the pan drippings for 1 minute, then slowly whisk in the milk until the gravy is smooth and thickened.

• 9

  Pour the warm gravy over the chicken and serve immediately.