NUTRITION

SERVINGS

INGREDIENTS

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

0.25 tsp smoked paprika

1 tsp avocado oil

1 whole sprouted grain bun

1 leaf romaine lettuce

2 slices tomato

3 slices dill pickles

1 tbsp plain Greek yogurt

1 tsp Dijon mustard

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound to an even 1/2-inch thickness.

• 2

  Submerge the chicken in buttermilk in a shallow bowl and let it marinate for at least 15 minutes to tenderize.

• 3

  In a separate dish, whisk together the flour, garlic powder, onion powder, salt, pepper, and paprika.

• 4

  Remove the chicken from the buttermilk and dredge it in the flour mixture, pressing firmly to ensure a thick coating on all sides.

• 5

  Lightly brush or spray the coated chicken with avocado oil and place it in the air fryer basket.

• 6

  Air-fry at 375°F for 12-15 minutes, flipping halfway through, until the exterior is golden and the internal temperature reaches 165°F.

• 7

  Toast the sprouted grain bun until warm and slightly crunchy while the chicken rests.

• 8

  Stir the Greek yogurt and Dijon mustard together in a small bowl to create a zesty spread.

• 9

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