NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken breast

0.25 cup Low-fat buttermilk

2 tbsp Whole wheat flour

0.25 tsp Garlic powder

0.25 tsp Onion powder

0.25 tsp Sea salt

0.25 tsp Black pepper

1 tbsp Avocado oil

0.25 cup 1% milk

1 tsp Whole wheat flour

0.25 cup Low-sodium chicken broth

1 cup Green beans

PREPARATION

• 1

  Place the chicken breast in a bowl and pour the buttermilk over it, letting it marinate for at least 20 minutes to tenderize.

• 2

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

• 3

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

• 4

  Heat avocado oil in a medium skillet over medium-high heat; add the chicken and cook for 5-6 minutes per side until the exterior is crispy and the internal temperature reaches 165°F.

• 5

  Remove the chicken from the pan and set aside; in the same pan, whisk in the remaining teaspoon of flour for 1 minute to toast.

• 6

  Slowly pour in the milk and chicken broth, whisking constantly to scrape up the browned bits until the gravy thickens into a creamy consistency.

• 7

  Steam the green beans until tender-crisp and serve alongside the chicken, drizzling the warm gravy over the top.