NUTRITION

SERVINGS

INGREDIENTS

5 oz boneless skinless chicken breast

0.25 cup low-fat buttermilk

3 tbsp whole wheat flour

1 tbsp avocado oil

1 tsp ghee

0.5 cup unsweetened almond milk

1 cup green beans

0.5 tsp garlic powder

0.5 tsp onion powder

0.25 tsp paprika

0.5 tsp sea salt

0.5 tsp black pepper

PREPARATION

• 1

  In a shallow bowl, whisk together the buttermilk, half of the garlic powder, half of the onion powder, and a pinch of salt and pepper.

• 2

  Place the chicken breast in the buttermilk mixture and let it marinate for at least 15 minutes.

• 3

  In another shallow dish, combine 2 tablespoons of the whole wheat flour with the remaining garlic powder, onion powder, paprika, and salt and pepper.

• 4

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

• 5

  Heat the avocado oil in a medium skillet over medium heat. Once hot, add the chicken and cook for 5-6 minutes per side until golden brown and the internal temperature reaches 165°F. Remove chicken and set aside.

• 6

  While the chicken cooks, steam the green beans in a small amount of water until tender-crisp, about 5 minutes.

• 7

  In the same skillet used for the chicken, melt the ghee. Whisk in the remaining 1 tablespoon of flour and cook for 1 minute to create a roux.

• 8

  Slowly whisk in the almond milk, scraping up any browned bits from the bottom of the pan. Simmer until the gravy thickens, then season with salt and pepper.

• 9

  Slice the chicken and serve topped with the warm gravy alongside the steamed green beans.