NUTRITION

SERVINGS

INGREDIENTS

4 oz chicken breast

2 tbsp low-fat buttermilk

2 tbsp whole wheat flour

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tsp garlic powder

0.25 tsp smoked paprika

1 tsp avocado oil

1 whole sprouted grain bun

0.25 cup nonfat Greek yogurt

1 tsp dijon mustard

1 leaf romaine lettuce

2 slices tomato

3 slices dill pickles

PREPARATION

• 1

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

• 2

  In a shallow bowl, whisk together the buttermilk, sea salt, black pepper, garlic powder, and smoked paprika.

• 3

  Submerge the chicken in the buttermilk mixture and let it marinate for at least 15 minutes.

• 4

  Place the whole wheat flour in a separate shallow dish and dredge the marinated chicken until it is thoroughly coated.

• 5

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

• 6

  Add the chicken to the skillet and cook for 5 to 6 minutes per side until the coating is golden brown and the internal temperature reaches 165 degrees.

• 7

  In a small bowl, stir together the Greek yogurt and Dijon mustard to create a creamy spread.

• 8

  Toast the sprouted grain bun until lightly browned, then assemble the sandwich with the yogurt sauce, lettuce, tomato, pickles, and the crispy chicken.