NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken breast

0.25 cup Low-fat buttermilk

2 tbsp Whole wheat flour

1 tbsp Avocado oil

0.25 tsp Sea salt

0.25 tsp Black pepper

0.25 tsp Garlic powder

0.25 tsp Onion powder

0.25 cup Skim milk

1 tsp Whole wheat flour

1 cup Green beans

PREPARATION

• 1

  Slice the chicken breast into thin cutlets to ensure even and quick cooking.

• 2

  Place the chicken in a bowl with the buttermilk and let it marinate for at least 15 minutes.

• 3

  In a shallow dish, whisk together 2 tablespoons of whole wheat flour, sea salt, black pepper, garlic powder, and onion powder.

• 4

  Remove the chicken from the buttermilk and dredge each piece in the flour mixture, pressing firmly to coat.

• 5

  Heat avocado oil in a large skillet over medium-high heat and sear the chicken until golden brown and cooked through, approximately 4 minutes per side.

• 6

  Remove the chicken from the pan and set aside; in the same pan, whisk together the skim milk and the remaining 1 teaspoon of flour.

• 7

  Simmer the milk mixture over medium heat, whisking constantly to scrape up the browned bits, until it thickens into a creamy gravy.

• 8

  Steam the green beans until tender-crisp and serve immediately alongside the chicken topped with the fresh gravy.