NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken breast

0.25 cup Low-fat buttermilk

2 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

1 tbsp Avocado oil

0.5 cup Low-sodium chicken broth

1 tbsp Whole milk

1 tsp Whole wheat flour

PREPARATION

• 1

  Place the chicken breast between parchment paper and pound to an even thickness for uniform cooking.

• 2

  Submerge the chicken in buttermilk and refrigerate for at least 30 minutes to tenderize the meat.

• 3

  In a shallow bowl, whisk together 2 tablespoons of flour, garlic powder, onion powder, paprika, salt, and pepper.

• 4

  Remove chicken from the buttermilk, letting excess liquid drip off, then dredge thoroughly in the flour mixture.

• 5

  Heat avocado oil in a skillet over medium heat and fry the chicken until golden brown and cooked through, about 5-6 minutes per side.

• 6

  Remove chicken from the pan and set aside; whisk the remaining teaspoon of flour into the pan drippings for 1 minute.

• 7

  Slowly whisk in chicken broth and milk, simmering until the gravy reaches a velvety consistency.

• 8

  Pour the warm gravy over the crispy chicken and serve immediately.