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 Sea salt

0.25 tsp Black pepper

1 tbsp Avocado oil

1 tsp Ghee

1 tsp Whole wheat flour

0.25 cup Unsweetened almond milk

1 cup Green beans

PREPARATION

• 1

  Place the chicken breast in a shallow bowl and pour the buttermilk over it, ensuring it is fully coated. Let it marinate for at least 15 minutes.

• 2

  In a separate small bowl, whisk together the 2 tablespoons of whole wheat flour, garlic powder, onion powder, sea salt, and black pepper.

• 3

  Remove the chicken from the buttermilk, allowing excess to drip off, then dredge it through the flour mixture until evenly coated on all sides.

• 4

  Heat the avocado oil in a medium skillet over medium-high heat. Once hot, add the chicken and cook for 5-6 minutes per side until the crust is golden brown and the internal temperature reaches 165°F.

• 5

  Remove the chicken from the pan and set aside to rest. In the same pan, add the ghee and the remaining teaspoon of flour, whisking constantly for 1 minute to create a roux.

• 6

  Slowly pour in the almond milk while whisking, scraping up any browned bits from the bottom of the pan. Simmer until the gravy thickens to your desired consistency.

• 7

  Steam the green beans until tender-crisp, about 4-5 minutes.

• 8

  Serve the crispy chicken over the green beans and drizzle the warm gravy over the top.