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 whole whole grain bun

4 slices dill pickles

1 leaf romaine lettuce

1 tsp avocado oil spray

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound to an even half-inch thickness.

• 2

  Place the chicken in a bowl, pour over the buttermilk, and let marinate in the refrigerator for at least 30 minutes.

• 3

  In a 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 excess to drip off, then dredge thoroughly in the flour mixture, pressing the coating into the meat.

• 5

  Lightly coat the air fryer basket with avocado oil spray and place the chicken inside, spraying the top of the chicken with oil as well.

• 6

  Air fry at 375°F for 12-15 minutes, flipping halfway through, until the internal temperature reaches 165°F and the crust is golden brown.

• 7

  Lightly toast the whole grain bun and assemble the sandwich with the romaine lettuce, crispy chicken, and dill pickles.