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 smoked paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp avocado oil

1 tbsp whole wheat flour

0.5 cup low-sodium chicken broth

2 tbsp 2% milk

1 tsp fresh parsley

PREPARATION

• 1

  Place the chicken breast in a shallow dish and pour the buttermilk over it, ensuring it is fully coated; marinate for at least 30 minutes in the refrigerator.

• 2

  In a small bowl, whisk together 2 tablespoons of whole wheat flour, garlic powder, onion powder, smoked paprika, sea salt, and black pepper.

• 3

  Remove the chicken from the buttermilk, letting the excess drip off, then dredge it thoroughly in the seasoned flour mixture until coated.

• 4

  Lightly brush or spray the air fryer basket with the avocado oil, place the chicken inside, and cook at 375°F for 12-15 minutes, flipping halfway through.

• 5

  While the chicken cooks, whisk the remaining 1 tablespoon of flour and chicken broth in a small saucepan over medium heat until thickened.

• 6

  Stir the milk and fresh parsley into the saucepan, simmering for 1 minute until the gravy is smooth and creamy.

• 7

  Plate the crispy chicken and pour the warm gravy over the top before serving immediately.