NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup buttermilk

3 tbsp whole wheat flour

1 tbsp avocado oil

0.25 cup low-fat milk

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp dried thyme

PREPARATION

• 1

  Pound the chicken breast to an even thickness and marinate in buttermilk for at least 30 minutes in the refrigerator.

• 2

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

• 3

  Remove the chicken from the buttermilk and dredge it in the seasoned flour mixture until it is thoroughly and evenly coated.

• 4

  Heat the avocado oil in a skillet over medium heat and pan-fry the chicken until it is golden brown and cooked through, approximately 5 to 6 minutes per side.

• 5

  Remove the chicken from the pan and set it aside; whisk the remaining 1 tablespoon of flour into the residual oil and pan drippings for 1 minute.

• 6

  Slowly whisk in the low-fat milk and dried thyme, simmering the mixture until the gravy becomes velvety and thickened.

• 7

  Serve the crispy chicken immediately with the warm creamy gravy poured over the top.