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

1 tsp whole wheat flour

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

  Place the chicken breast in a shallow dish and cover with buttermilk, marinating for at least 30 minutes in the refrigerator.

• 2

  In a small bowl, whisk together the 3 tablespoons of whole wheat flour, sea salt, black pepper, garlic powder, and onion powder.

• 3

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

• 4

  Heat the avocado oil in a medium skillet over medium heat until shimmering.

• 5

  Add the chicken to the skillet and cook for 5 to 7 minutes per side, or until the exterior is golden brown and the internal temperature reaches 165°F.

• 6

  Remove the chicken from the pan and set it aside to rest on a plate.

• 7

  In the same skillet, whisk together the milk, the remaining teaspoon of flour, and the dried thyme, scraping the bottom of the pan to release any flavorful browned bits.

• 8

  Simmer the gravy for 2 to 3 minutes until it has thickened to a creamy consistency.

• 9

  Pour the warm gravy over the chicken breast and serve immediately.