NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken breast

0.25 cup Low-fat buttermilk

2 tbsp Whole wheat flour

0.25 tsp Garlic powder

0.25 tsp Onion powder

0.25 tsp Smoked paprika

0.13 tsp Sea salt

0.13 tsp Black pepper

0.5 tbsp Extra virgin olive oil

1 whole Whole grain bun

1 leaf Romaine lettuce

2 slice Tomato

4 slice Dill pickles

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound to an even half-inch thickness to ensure even cooking.

• 2

  Submerge the chicken in a shallow bowl with the buttermilk and let marinate for at least 15 minutes in the refrigerator.

• 3

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

• 4

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

• 5

  Lightly brush or spray both sides of the coated chicken with the olive oil to help achieve a crunchy, golden exterior.

• 6

  Place the chicken in an air fryer basket and cook at 375°F for 12-15 minutes, flipping halfway through, until the internal temperature reaches 165°F.

• 7

  While the chicken cooks, lightly toast the whole grain bun in a dry pan or toaster until warm and slightly browned.

• 8

  Assemble the sandwich by placing the crispy chicken on the bottom bun and layering with the romaine lettuce, tomato slices, and dill pickles.