NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

1 tbsp whole wheat flour

0.5 tsp smoked paprika

0.25 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 pickles

2 tbsp plain Greek yogurt

1 tsp Dijon mustard

1 leaf butter lettuce

PREPARATION

• 1

  Slice the chicken breast horizontally to create a thinner cutlet for even cooking.

• 2

  Place chicken in a bowl with buttermilk and marinate for at least 15 minutes.

• 3

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

• 4

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

• 5

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

• 6

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

• 7

  While chicken cooks, stir together the Greek yogurt and Dijon mustard in a small bowl to create the sauce.

• 8

  Toast the whole grain bun in a separate pan or toaster until lightly browned.

• 9

  Assemble the sandwich by spreading the yogurt sauce on the bun, then layering the lettuce, crispy chicken, and pickles.