NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.5 tsp smoked paprika

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp sea salt

0.25 tsp black pepper

0.5 tbsp avocado oil

1 whole whole-grain bun

1 leaf romaine lettuce

2 slice tomato

4 slice pickle chips

PREPARATION

• 1

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

• 2

  Place the chicken in a shallow dish and pour the buttermilk over it, ensuring it is fully coated; marinate in the refrigerator for at least 30 minutes.

• 3

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

• 4

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

• 5

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

• 6

  Carefully place the chicken in the hot skillet and cook for 5 to 6 minutes per side, or until the coating is golden brown and the internal temperature reaches 165°F.

• 7

  While the chicken rests for a minute, lightly toast the whole-grain bun in the same skillet until the edges are crisp.

• 8

  Assemble the sandwich by placing the crispy chicken on the bottom bun, followed by the lettuce, tomato slices, and pickle chips, then top with the remaining bun half.