NUTRITION

SERVINGS

INGREDIENTS

5.5 oz chicken breast

0.25 cup low-fat buttermilk

0.25 cup whole wheat flour

0.5 tsp garlic powder

0.5 tsp onion powder

0.25 tsp smoked paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 tbsp avocado oil

0.5 cup low-sodium chicken broth

2 tbsp unsweetened almond milk

1 tsp fresh parsley

PREPARATION

• 1

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

• 2

  Submerge the chicken in buttermilk in a shallow bowl and marinate in the refrigerator for 30 minutes.

• 3

  In a separate bowl, whisk together the whole wheat flour, garlic powder, onion powder, smoked paprika, sea salt, and black pepper.

• 4

  Remove the chicken from the buttermilk, letting excess drip off, then dredge thoroughly in the flour mixture, reserving one teaspoon of the flour mixture for the gravy.

• 5

  Heat avocado oil in a large skillet over medium-high heat until shimmering.

• 6

  Carefully place the chicken in the skillet and cook for 5 to 6 minutes per side until the crust is golden brown and the internal temperature reaches 165 degrees Fahrenheit.

• 7

  Transfer the chicken to a plate to rest; whisk the reserved teaspoon of flour into the remaining oil in the hot skillet for 30 seconds.

• 8

  Slowly pour in the chicken broth and almond milk, whisking constantly until the gravy thickens, then stir in the fresh parsley and serve over the chicken.