NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup buttermilk

1.5 tbsp whole wheat flour

0.5 tsp sea salt

0.25 tsp black pepper

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp smoked paprika

0.5 tbsp avocado oil

0.5 tbsp whole wheat flour

0.5 cup chicken broth

2 tbsp buttermilk

1 tsp fresh parsley

PREPARATION

• 1

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

• 2

  Submerge the chicken in 0.25 cup of buttermilk in a shallow bowl and let it marinate for at least 15 minutes.

• 3

  In a separate shallow dish, whisk together 3 tablespoons of flour, sea salt, black pepper, garlic powder, onion powder, and smoked paprika.

• 4

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

• 5

  Heat the avocado oil in a non-stick skillet over medium heat and cook the chicken for 5-6 minutes per side until the exterior is golden and the internal temperature reaches 165°F.

• 6

  Remove the chicken from the pan and set aside; whisk the remaining 0.5 tablespoon of flour into the residual oil in the pan for 1 minute.

• 7

  Slowly whisk in the chicken broth and the remaining 2 tablespoons of buttermilk, simmering until the gravy is thickened and smooth.

• 8

  Garnish the chicken with fresh parsley and pour the warm gravy over the top before serving.