NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken breast

2 tbsp Low-fat buttermilk

2 tbsp Whole wheat flour

0.5 tsp Garlic powder

0.5 tsp Onion powder

0.5 tsp Smoked paprika

0.25 tsp Sea salt

0.25 tsp Black pepper

1 tsp Avocado oil

1 medium Whole wheat bun

1 leaf Romaine lettuce

2 slice Tomato

3 slice Dill pickles

PREPARATION

• 1

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

• 2

  In a shallow bowl, soak the chicken in buttermilk for at least 20 minutes to tenderize.

• 3

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

• 4

  Remove the chicken from the buttermilk, letting any excess drip off, and dredge it through the flour mixture, pressing firmly to ensure a thick coating.

• 5

  Heat the avocado oil in a non-stick skillet over medium-high heat.

• 6

  Place the chicken in the skillet and cook for 5 to 6 minutes per side until the coating is golden-brown and the internal temperature reaches 165°F.

• 7

  Lightly toast the whole wheat bun in the skillet for the last minute of cooking.

• 8

  Assemble the sandwich by placing the lettuce, tomato slices, and pickles on the bottom bun, followed by the crispy chicken and the top bun.