NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

3 tbsp whole wheat flour

0.5 tsp smoked paprika

0.5 tsp garlic powder

0.5 tsp onion powder

0.25 tsp sea salt

0.25 tsp black pepper

1 tbsp avocado oil

0.25 cup 2% milk

1 tsp arrowroot powder

1 tsp fresh parsley

PREPARATION

• 1

  Slice the chicken breast into thin, even cutlets and place them in a bowl with the buttermilk to marinate for 20 minutes.

• 2

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

• 3

  Remove each chicken cutlet from the buttermilk, letting the excess drip off, then dredge thoroughly in the flour mixture, pressing down to ensure a thick coating.

• 4

  Heat the avocado oil in a large cast-iron skillet over medium heat until it begins to shimmer.

• 5

  Carefully place the chicken in the skillet and cook for 4 to 5 minutes per side until the crust is golden brown and the internal temperature reaches 165 degrees Fahrenheit.

• 6

  Transfer the chicken to a plate to rest, leaving the remaining oil and browned bits in the skillet.

• 7

  In a small jar, shake the milk and arrowroot powder together until smooth, then pour the mixture into the hot skillet.

• 8

  Whisk the gravy constantly over medium-low heat for 2 minutes until it thickens into a creamy consistency.

• 9

  Plate the crispy chicken, drizzle the warm gravy over the top, and garnish with freshly chopped parsley.