NUTRITION

SERVINGS

INGREDIENTS

4.5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.5 tsp garlic powder

0.5 tsp onion powder

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp avocado oil

1 whole whole wheat bun

4 slices dill pickles

1 tsp dijon mustard

PREPARATION

• 1

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

• 2

  Place the chicken in a shallow bowl and pour the buttermilk over it, ensuring it is fully submerged; marinate in the refrigerator for 30 minutes.

• 3

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

• 4

  Remove the chicken from the buttermilk, letting excess drip off, then dredge it in the flour mixture, pressing firmly to create a solid coating.

• 5

  Heat the avocado oil in a non-stick skillet over medium-high heat until shimmering.

• 6

  Place the chicken in the skillet and cook for 5 to 6 minutes per side until the exterior is golden brown and the internal temperature reaches 165°F.

• 7

  While the chicken rests for 2 minutes, lightly toast the whole wheat bun in the same skillet or a toaster.

• 8

  Spread the Dijon mustard on the bottom bun, top with the crispy chicken and pickle slices, and close the sandwich.