NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp low-fat buttermilk

1 tbsp whole wheat flour

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp paprika

0.25 tsp sea salt

0.25 tsp black pepper

0.5 tbsp avocado oil

1 medium whole wheat bun

1 leaf romaine lettuce

2 slices tomato

3 slices dill pickles

1 tbsp plain Greek yogurt

PREPARATION

• 1

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

• 2

  In a shallow bowl, submerge the chicken in the low-fat buttermilk and let it marinate for at least 15 minutes in the refrigerator.

• 3

  In a separate 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 any excess to drip off, and dredge it thoroughly in the seasoned flour mixture until fully coated.

• 5

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

• 6

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

• 7

  While the chicken cooks, lightly toast the whole wheat bun in a toaster or under a broiler until the edges are crisp.

• 8

  Assemble the sandwich by spreading the Greek yogurt on the bottom bun, then layering the lettuce, tomato, crispy chicken, and dill pickles before topping with the other bun half.