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 sea salt

0.25 tsp black pepper

2 tsp avocado oil

1 tsp whole wheat flour

0.25 cup low-fat milk

1 cup green beans

PREPARATION

• 1

  Place the chicken breast in a shallow dish and pour the buttermilk over it, letting it marinate for at least 15 minutes.

• 2

  In a small bowl, whisk together 1.5 tablespoons of whole wheat flour, garlic powder, onion powder, sea salt, and black pepper.

• 3

  Remove the chicken from the buttermilk, letting excess drip off, and dredge it thoroughly in the flour mixture until evenly coated.

• 4

  Heat the avocado oil in a non-stick skillet over medium heat and cook the chicken for 5-6 minutes per side until golden brown and the internal temperature reaches 165°F.

• 5

  Remove the chicken from the pan and set aside; meanwhile, steam the green beans until tender-crisp.

• 6

  In the same skillet used for the chicken, whisk in the remaining 1 teaspoon of flour for 1 minute, then slowly pour in the milk, whisking constantly until the gravy thickens into a velvety consistency.

• 7

  Serve the chicken drizzled with the warm gravy alongside the steamed green beans.