NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup 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

1 tsp ghee

1 tbsp whole wheat flour

0.5 cup chicken bone broth

0.25 tsp dried thyme

PREPARATION

• 1

  Place the chicken breast in a shallow bowl and cover with buttermilk; let it marinate for at least 30 minutes to tenderize the meat.

• 2

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

• 3

  Remove the chicken from the buttermilk, allowing the excess to drip off, and dredge it thoroughly in the seasoned flour mixture until coated.

• 4

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

• 5

  Remove the chicken from the pan and set it aside to rest; reduce the skillet heat to medium and add the ghee.

• 6

  Whisk the remaining 1 tablespoon of flour into the melted ghee for 1 minute to create a roux, then slowly pour in the bone broth and dried thyme.

• 7

  Whisk the gravy constantly until it thickens and becomes smooth, then serve it immediately over the crispy chicken.