NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp 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

0.5 tbsp avocado oil

1 whole whole grain bun

4 slice dill pickles

1 leaf romaine lettuce

1 slice tomato

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 shallow bowl and pour the buttermilk over it, letting it marinate for at least 15 minutes.

• 3

  In a separate small bowl, whisk together the whole wheat flour, garlic powder, onion powder, 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 firmly to adhere.

• 5

  Heat the avocado oil in a non-stick skillet over medium-high heat or preheat an air fryer to 375°F.

• 6

  Cook the chicken for 5-6 minutes per side in the skillet, or 12-15 minutes in the air fryer, until the crust is golden and the internal temperature reaches 165°F.

• 7

  Lightly toast the whole grain bun until the edges are slightly browned and fragrant.

• 8

  Layer the bottom bun with romaine lettuce and tomato, top with the crispy chicken and pickles, and finish with the top bun.