NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken breast

2 tbsp Low-fat buttermilk

1 tsp Hot sauce

2 tbsp Whole wheat flour

1 tbsp Cornstarch

0.5 tsp Smoked paprika

0.25 tsp Garlic powder

0.25 tsp Onion powder

0.25 tsp Sea salt

0.25 tsp Black pepper

0.25 tbsp Avocado oil

0.5 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

  Whisk the buttermilk and hot sauce in a bowl, add the chicken, and marinate for 30 minutes in the refrigerator.

• 3

  In a shallow dish, combine the flour, cornstarch, paprika, garlic powder, onion powder, salt, and pepper.

• 4

  Remove the chicken from the marinade and dredge it in the flour mixture, pressing firmly to create a craggy, thick coating.

• 5

  Heat the avocado oil in a heavy skillet over medium-high heat and sear the chicken for 5 to 6 minutes per side until the exterior is golden and the internal temperature reaches 165°F.

• 6

  Lightly toast the whole wheat bun and assemble the sandwich by layering the lettuce, crispy chicken, and pickles.