NUTRITION

SERVINGS

INGREDIENTS

4.25 oz chicken breast

0.25 cup low-fat buttermilk

1.5 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

0.5 tbsp avocado oil

0.5 tbsp whole wheat flour

0.25 cup 2% milk

1 tsp fresh parsley

PREPARATION

• 1

  Slice the chicken breast into thin, even cutlets and place them in a bowl with the buttermilk to soak for 20 minutes.

• 2

  In a shallow dish, whisk together 1.5 tablespoons of whole wheat flour, garlic powder, onion powder, paprika, sea salt, and black pepper.

• 3

  Remove each chicken cutlet from the buttermilk, allowing excess to drip off, and dredge thoroughly in the seasoned flour mixture.

• 4

  Heat the avocado oil in a large non-stick skillet over medium heat.

• 5

  Place the chicken in the skillet and cook for 4-5 minutes per side until the coating is golden brown and the internal temperature reaches 165 degrees Fahrenheit.

• 6

  Remove the chicken from the pan and set aside on a plate.

• 7

  In the same skillet, whisk the remaining 0.5 tablespoon of flour into the pan drippings for 30 seconds, then slowly pour in the milk while whisking constantly.

• 8

  Simmer the gravy for 1-2 minutes until thickened and smooth.

• 9

  Plate the chicken, drizzle with the creamy gravy, and garnish with freshly chopped parsley.