NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp low-fat buttermilk

1 tbsp whole wheat flour

0.5 tsp garlic powder

0.5 tsp onion powder

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tsp smoked paprika

2 tsp avocado oil

1 whole sprouted grain bun

4 slices dill pickles

1 leaf romaine lettuce

1 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, whisk together the buttermilk, garlic powder, onion powder, sea salt, black pepper, and smoked paprika.

• 3

  Submerge the chicken in the buttermilk mixture and let it marinate for at least 15 minutes to tenderize the meat.

• 4

  Spread the whole wheat flour on a small plate and dredge the marinated chicken, pressing lightly to ensure a thin, even coating.

• 5

  Heat the avocado oil in a cast-iron skillet over medium-high heat until shimmering.

• 6

  Carefully place the chicken in the skillet 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 sprouted grain bun in the same skillet for about 1 minute.

• 8

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