NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken breast

0.25 cup Low-fat buttermilk

2 tbsp Whole wheat flour

1 tbsp Cornstarch

0.5 tsp Garlic powder

0.5 tsp Onion powder

0.25 tsp Smoked paprika

0.25 tsp Sea salt

0.25 tsp Black pepper

1 tsp Ghee

1 tbsp Whole wheat flour

0.5 cup Low-sodium chicken broth

1 tbsp Plain Greek yogurt

PREPARATION

• 1

  Place the chicken breast in a shallow dish and pour the buttermilk over it, ensuring it is fully submerged. Let it marinate for at least 30 minutes in the refrigerator.

• 2

  In a small bowl, whisk together the 2 tablespoons of whole wheat flour, cornstarch, garlic powder, onion powder, smoked paprika, sea salt, and black pepper.

• 3

  Remove the chicken from the buttermilk, letting any excess drip off, then dredge it through the flour mixture, pressing firmly to ensure an even coating.

• 4

  Lightly spray the chicken with avocado oil and place it in the air fryer basket. Cook at 375°F for 15-18 minutes, flipping halfway through, until the internal temperature reaches 165°F and the crust is golden brown.

• 5

  While the chicken cooks, prepare the gravy by melting the ghee in a small saucepan over medium heat. Whisk in the remaining 1 tablespoon of whole wheat flour and cook for 1 minute.

• 6

  Slowly whisk in the chicken broth, stirring constantly to prevent lumps. Simmer until the sauce thickens to a gravy consistency.

• 7

  Remove the gravy from the heat and stir in the Greek yogurt until smooth. Season with an extra pinch of black pepper if desired.

• 8

  Slice the chicken and serve immediately with the warm gravy drizzled over the top.