NUTRITION

SERVINGS

INGREDIENTS

3.75 oz chicken breast

2 tbsp low-fat buttermilk

2 tbsp whole wheat flour

0.25 tsp smoked paprika

0.25 tsp garlic powder

0.25 tsp sea salt

0.25 tsp black pepper

0.5 tsp avocado oil

0.5 whole wheat bun

1 leaf romaine lettuce

2 slices tomato

4 slices pickles

2 tbsp plain Greek yogurt

1 tsp dijon mustard

PREPARATION

• 1

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

• 2

  In a shallow bowl, soak the chicken in the buttermilk for at least 15 minutes to tenderize.

• 3

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

• 4

  Remove the chicken from the buttermilk, letting excess drip off, then dredge thoroughly in the seasoned flour mixture.

• 5

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

• 6

  Add the chicken to the skillet and cook for 5-6 minutes per side until the coating is golden brown and the internal temperature reaches 165 degrees Fahrenheit.

• 7

  While the chicken cooks, stir together the Greek yogurt and Dijon mustard in a small bowl to create the sauce.

• 8

  Lightly toast the whole wheat bun in the skillet or a toaster.

• 9

  Assemble the sandwich by spreading the yogurt sauce on the bottom bun, followed by the lettuce, tomato, crispy chicken, and pickles.