NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp 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

0.5 tbsp avocado oil

1 whole whole wheat bun

4 slices dill pickles

1 leaf butter lettuce

PREPARATION

• 1

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

• 2

  In a shallow bowl, soak the chicken in buttermilk for at least 10 minutes to tenderize the meat.

• 3

  In a separate small bowl, whisk together the whole wheat flour, garlic powder, onion powder, paprika, sea salt, and black pepper.

• 4

  Remove the chicken from the buttermilk, letting the excess liquid drip off, then dredge thoroughly in the seasoned flour mixture until fully coated.

• 5

  Heat avocado oil in a cast-iron skillet over medium heat and cook the chicken for 5-6 minutes per side until the crust is golden and the internal temperature reaches 165 degrees Fahrenheit.

• 6

  Lightly toast the whole wheat bun in the same skillet for 1 minute until warmed.

• 7

  Assemble the sandwich by placing the butter lettuce on the bottom bun, followed by the crispy chicken and dill pickles before topping with the other half of the bun.