NUTRITION

SERVINGS

INGREDIENTS

3 oz chicken breast

0.25 cup low-fat buttermilk

1 tbsp whole wheat flour

1 tbsp panko breadcrumbs

0.25 tsp garlic powder

0.25 tsp smoked paprika

0.13 tsp sea salt

0.13 tsp black pepper

0.5 tsp avocado oil

0.5 whole whole grain bun

2 tbsp nonfat Greek yogurt

0.5 tsp dijon mustard

2 leaves butter lettuce

2 slices tomato

PREPARATION

• 1

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

• 2

  Place the chicken in a shallow bowl with the buttermilk and marinate for at least 20 minutes in the refrigerator.

• 3

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

• 4

  Remove the chicken from the buttermilk, letting any excess drip off, then dredge thoroughly in the flour and panko mixture, pressing to adhere.

• 5

  Lightly mist the chicken on both sides with avocado oil and place in the air fryer basket.

• 6

  Air fry at 400°F for 12 to 15 minutes, flipping halfway through, until the coating is golden brown and the internal temperature reaches 165°F.

• 7

  While the chicken cooks, whisk the Greek yogurt and Dijon mustard together in a small bowl to create a clean-eating spread.

• 8

  Toast the whole grain bun lightly, spread the yogurt sauce on both sides, and assemble the sandwich with the crispy chicken, butter lettuce, and tomato slices.