NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup 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 sprouted grain bun

4 slice dill pickles

1 leaf romaine lettuce

2 slice tomato

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound to an even 1/2-inch thickness for uniform cooking.

• 2

  In a shallow bowl, soak the chicken in the buttermilk for at least 15 minutes to tenderize the meat.

• 3

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

• 4

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

• 5

  Heat the avocado oil in a non-stick skillet over medium-high heat until shimmering.

• 6

  Add the chicken to the pan and cook for 4-5 minutes per side until the exterior is golden-brown and the internal temperature reaches 165°F.

• 7

  While the chicken rests, lightly toast the sprouted grain bun in the same skillet or a toaster.

• 8

  Assemble the sandwich by layering the lettuce and tomato on the bottom bun, followed by the crispy chicken, pickles, and the top bun.