NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

1 tbsp panko breadcrumbs

0.5 tsp smoked paprika

0.25 tsp garlic powder

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tsp avocado oil

0.5 whole whole grain bun

1 leaf romaine lettuce

2 slice tomato

1 tbsp nonfat greek yogurt

1 tsp dijon mustard

PREPARATION

• 1

  Place the chicken breast in a shallow bowl and cover with buttermilk, marinating for at least 15 minutes.

• 2

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

• 3

  Remove the chicken from the buttermilk, letting any excess drip off, then dredge thoroughly in the flour mixture until evenly coated.

• 4

  Preheat your air fryer to 375°F and lightly spray or brush the chicken with avocado oil.

• 5

  Air fry the chicken for 12-15 minutes, flipping halfway through, until the internal temperature reaches 165°F and the exterior is golden brown.

• 6

  While the chicken cooks, stir together the Greek yogurt and Dijon mustard in a small ramekin to create a healthy spread.

• 7

  Toast the whole grain bun lightly in a pan or toaster.

• 8

  Assemble the sandwich by spreading the yogurt-mustard sauce on the bun, then layering the lettuce, tomato, and crispy chicken.