NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup buttermilk

1 tbsp whole wheat flour

0.5 tsp smoked paprika

0.5 tsp garlic powder

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tbsp avocado oil

0.5 whole whole grain bun

4 slice dill pickle slices

1 leaf butter lettuce

1 slice tomato

PREPARATION

• 1

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

• 2

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

• 3

  In a separate shallow dish, whisk together the whole wheat flour, smoked paprika, garlic powder, sea salt, and black pepper.

• 4

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

• 5

  Heat the avocado oil in a cast-iron skillet or non-stick pan over medium-high heat.

• 6

  Carefully place the chicken in the hot oil and cook for 4-5 minutes per side until the crust is golden brown and the internal temperature reaches 165°F.

• 7

  While the chicken rests, lightly toast the whole grain bun in the same pan or a toaster.

• 8

  Assemble the sandwich by placing the lettuce and tomato on the bottom bun, followed by the crispy chicken and dill pickle slices.

• 9

  Top with the remaining bun half and serve immediately.