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

0.5 tbsp avocado oil

1 whole whole wheat 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 1/2-inch thickness using a meat mallet or rolling pin.

• 2

  In a shallow bowl, submerge the chicken in the buttermilk and let it marinate for at least 15 minutes in the refrigerator.

• 3

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

• 4

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

• 5

  Heat the avocado oil in a non-stick skillet over medium-high heat.

• 6

  Carefully place the chicken in the skillet and cook for 4-5 minutes per side until the exterior is golden brown and the internal temperature reaches 165°F.

• 7

  While the chicken rests for 2 minutes, lightly toast the whole wheat bun in the same skillet until the edges are crisp.

• 8

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