NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken breast

0.25 cup Low-fat buttermilk

1.5 tbsp Whole wheat flour

0.5 tsp Garlic powder

0.5 tsp Onion powder

0.25 tsp Paprika

0.25 tsp Sea salt

0.25 tsp Black pepper

1 tsp Avocado oil

1 whole Whole wheat bun

1 leaf Romaine lettuce

2 slice Tomato

4 slice Dill pickles

PREPARATION

• 1

  Pound the chicken breast between two pieces of parchment paper to an even half-inch thickness.

• 2

  Place the chicken in a bowl with the buttermilk and let it marinate for at least 30 minutes in the refrigerator.

• 3

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

• 4

  Remove the chicken from the buttermilk, allowing the excess to drip off, and dredge it thoroughly in the seasoned flour mixture.

• 5

  Lightly spray or brush the chicken and the air fryer basket with avocado oil.

• 6

  Air fry at 375°F for 12 to 15 minutes, flipping halfway through, until the coating is golden brown and the internal temperature reaches 165°F.

• 7

  Lightly toast the whole wheat bun in a dry pan or the air fryer for 1 minute.

• 8

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