NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp low-fat buttermilk

1.5 tbsp whole wheat flour

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp avocado oil

1 whole whole wheat bun

4 slices dill pickles

1 leaf romaine lettuce

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 a small bowl with the buttermilk and let marinate for at least 15 minutes.

• 3

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

• 4

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

• 5

  Heat the avocado oil in a non-stick skillet over medium heat and cook the chicken for 5-6 minutes per side until the exterior is golden and the center is cooked through.

• 6

  Lightly toast the whole wheat bun in the same skillet or a toaster until warm.

• 7

  Assemble the sandwich by placing the cooked chicken on the bottom bun, topping with crunchy dill pickle slices and the romaine lettuce leaf.