NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp low-fat buttermilk

2 tbsp whole wheat flour

0.5 tsp garlic powder

0.5 tsp onion powder

0.25 tsp paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp extra virgin olive oil

1 whole whole wheat bun

4 slices dill pickles

1 leaf romaine lettuce

PREPARATION

• 1

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

• 2

  In a shallow dish, whisk together the low-fat buttermilk with half of the garlic powder, onion powder, and paprika.

• 3

  In a separate shallow bowl, combine the whole wheat flour with the remaining spices, sea salt, and black pepper.

• 4

  Dip the chicken breast into the buttermilk mixture until fully coated, then dredge it in the seasoned flour, pressing to adhere.

• 5

  Lightly coat the breaded chicken with extra virgin olive oil and place it in the air fryer basket.

• 6

  Cook at 375°F for 12 to 15 minutes, flipping halfway through, until the exterior is golden and the internal temperature reaches 165°F.

• 7

  Lightly toast the whole wheat bun in a dry pan or the air fryer for 1 minute until fragrant.

• 8

  Assemble the sandwich by placing the crispy chicken on the bottom bun, topped with crunchy dill pickles and fresh romaine lettuce.