NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp buttermilk

2 tbsp whole wheat flour

0.5 tsp garlic powder

0.5 tsp paprika

0.25 tsp sea salt

0.25 tsp black pepper

0.5 tbsp avocado oil

1 whole whole grain bun

4 slice 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

  In a shallow dish, whisk together the buttermilk, garlic powder, paprika, sea salt, and black pepper.

• 3

  Submerge the chicken in the buttermilk mixture and let it marinate for at least 15 minutes to tenderize.

• 4

  Place the whole wheat flour in a separate shallow bowl and dredge the marinated chicken until it is thoroughly coated.

• 5

  Heat the avocado oil in a cast-iron skillet or heavy pan over medium-high heat until shimmering.

• 6

  Carefully place the chicken in the pan and fry for 4 to 5 minutes per side until the coating is crunchy and deep golden brown.

• 7

  While the chicken rests, lightly toast the whole grain bun in the same pan to soak up any remaining flavor.

• 8

  Assemble the sandwich by placing the crispy chicken on the bottom bun, followed by the fresh romaine lettuce and dill pickles.