NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp 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

1.5 tsp avocado oil

1 whole whole grain bun

1 large romaine lettuce leaf

2 slice tomato

1 slice red onion

PREPARATION

• 1

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

• 2

  In a shallow bowl, submerge the chicken in buttermilk and let marinate for at least 15 minutes in the refrigerator.

• 3

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

• 4

  Remove the chicken from the buttermilk, allowing excess to drip off, then dredge thoroughly in the flour mixture until fully coated.

• 5

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

• 6

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

• 7

  While the chicken cooks, lightly toast the whole grain bun in a toaster or under a broiler.

• 8

  Assemble the sandwich by placing the cooked chicken on the bottom bun, followed by the lettuce, tomato slices, and red onion, then top with the remaining bun half.