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 sea salt

0.25 tsp black pepper

1 tbsp extra virgin olive oil

1 tsp whole wheat flour

0.25 cup whole milk

0.13 tsp dried thyme

PREPARATION

• 1

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

• 2

  Submerge the chicken in the buttermilk in a shallow dish and let it marinate for at least 15 minutes.

• 3

  In a separate bowl, whisk together the 2 tablespoons of flour, garlic powder, onion powder, salt, and pepper.

• 4

  Remove the chicken from the buttermilk and dredge it through the flour mixture, pressing firmly to ensure an even coating.

• 5

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

• 6

  Remove the chicken from the pan and set aside on a plate to rest.

• 7

  Whisk the remaining teaspoon of flour into the residual oil in the hot pan for 30 seconds.

• 8

  Slowly whisk in the milk and dried thyme, simmering until the liquid thickens into a smooth gravy.

• 9

  Pour the creamy gravy over the chicken breast and serve immediately.