NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup buttermilk

2 tbsp whole wheat flour

1 tsp garlic powder

1 tsp onion powder

0.25 tsp sea salt

0.25 tsp black pepper

1 tbsp avocado oil

0.5 cup 1% milk

1 tsp whole wheat flour

1 tsp fresh parsley

PREPARATION

• 1

  Place the chicken breast in a bowl and cover with buttermilk, letting it marinate for at least 20 minutes to tenderize.

• 2

  In a shallow dish, whisk together 2 tablespoons of flour, garlic powder, onion powder, sea salt, and black pepper.

• 3

  Remove the chicken from the buttermilk, letting the excess drip off, then dredge thoroughly in the flour mixture.

• 4

  Heat the avocado oil in a large skillet over medium heat until shimmering.

• 5

  Carefully place the chicken in the skillet and cook for 5 to 7 minutes per side until the crust is golden brown and the internal temperature reaches 165 degrees.

• 6

  Transfer the chicken to a plate and set aside, leaving the remaining oil and browned bits in the pan.

• 7

  Whisk the remaining 1 teaspoon of flour into the pan drippings for 1 minute, then slowly pour in the milk while whisking constantly.

• 8

  Simmer the gravy for 2 to 3 minutes until thickened, stir in the fresh parsley, and pour over the chicken before serving.