NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken breast

2 tbsp Low-fat buttermilk

2 tbsp Whole wheat flour

0.25 tsp Garlic powder

0.25 tsp Onion powder

0.25 tsp Smoked paprika

0.25 tsp Sea salt

0.25 tsp Black pepper

0.25 tbsp Avocado oil

0.5 whole Whole grain bun

1 leaf Romaine lettuce

2 slice Tomato

PREPARATION

• 1

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

• 2

  Place the chicken in a shallow bowl and pour the buttermilk over it, ensuring it is fully coated.

• 3

  In a separate small bowl, whisk together the whole wheat flour, garlic powder, onion powder, smoked paprika, sea salt, and black pepper.

• 4

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

• 5

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

• 6

  Carefully place the chicken in the skillet and cook for 5-6 minutes per side until the crust is golden and the internal temperature reaches 165 degrees Fahrenheit.

• 7

  While the chicken cooks, lightly toast the whole grain bun in a separate pan or toaster.

• 8

  Assemble the sandwich by placing the crisp lettuce and tomato slices on the bottom bun, followed by the fried chicken and the top bun.