NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

1 tsp cornstarch

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp smoked paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 tbsp avocado oil

0.25 cup low-fat buttermilk

0.25 cup low-sodium chicken broth

1 cup green beans

PREPARATION

• 1

  Place the chicken breast in a bowl with 0.25 cup of buttermilk and marinate for 30 minutes to ensure tenderness.

• 2

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

• 3

  Remove the chicken from the marinade, allowing the excess to drip off, and dredge it thoroughly in the seasoned flour mixture.

• 4

  Heat the avocado oil in a large skillet over medium-high heat until shimmering.

• 5

  Add the chicken to the skillet and cook for 5 to 6 minutes per side until the crust is golden and the internal temperature reaches 165°F.

• 6

  Remove the chicken from the pan and set it aside to rest on a warm plate.

• 7

  In the same skillet, whisk together the remaining 0.25 cup of buttermilk and the chicken broth, scraping the bottom to release the flavorful browned bits.

• 8

  Simmer the sauce for 2 to 3 minutes until it thickens into a creamy gravy.

• 9

  Serve the crispy chicken topped with the warm gravy alongside the steamed green beans.