NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

3 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 low-sodium chicken broth

1 tsp fresh thyme

PREPARATION

• 1

  Place chicken breast between parchment paper and pound to an even thickness for uniform cooking.

• 2

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

• 3

  In a separate shallow dish, whisk together 3 tablespoons of flour, garlic powder, onion powder, paprika, salt, and pepper.

• 4

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

• 5

  Heat avocado oil in a large skillet over medium heat and cook the chicken for 5-6 minutes per side until golden and crisp.

• 6

  Transfer the chicken to a plate and melt the ghee in the same skillet over medium-low heat.

• 7

  Whisk in the remaining 1 tablespoon of flour to form a smooth paste, then slowly pour in the chicken broth.

• 8

  Simmer the gravy while whisking constantly until thickened, stir in the fresh thyme, and pour over the chicken before serving.