NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.5 tsp garlic powder

0.5 tsp onion powder

0.25 tsp paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp avocado oil spray

1 medium whole wheat bun

2 leaf romaine lettuce

3 slice dill pickles

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound with a meat mallet to an even 1/2-inch thickness.

• 2

  Submerge the chicken in a shallow bowl with the buttermilk and marinate in the refrigerator for at least 30 minutes to ensure a juicy interior.

• 3

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

• 4

  Remove the chicken from the buttermilk, letting the excess drip off, then dredge thoroughly in the flour mixture, pressing the coating firmly into the meat.

• 5

  Lightly coat the air fryer basket with avocado oil spray, place the chicken inside, and spray the top of the chicken generously to ensure a crispy finish.

• 6

  Air fry at 375°F for 12 to 15 minutes, flipping the chicken halfway through and applying another light spray of oil, until the coating is golden and the internal temperature reaches 165°F.

• 7

  Lightly toast the whole wheat bun, then assemble the sandwich by layering the lettuce, crispy chicken, and dill pickles.