NUTRITION

SERVINGS

INGREDIENTS

4 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.5 tsp garlic powder

0.5 tsp paprika

0.25 tsp sea salt

0.25 tsp black pepper

1 whole whole grain bun

2 tbsp nonfat Greek yogurt

1 tsp Dijon mustard

2 leaves romaine lettuce

2 slices tomato

4 slices dill pickles

1 tsp avocado oil spray

PREPARATION

• 1

  Pound the chicken breast to an even half-inch thickness using a meat mallet.

• 2

  Place the chicken in a shallow bowl with the buttermilk and marinate for at least 20 minutes in the refrigerator.

• 3

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

• 4

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

• 5

  Lightly coat both sides of the breaded chicken with avocado oil spray.

• 6

  Place the chicken in the air fryer basket and cook at 375°F for 12 to 15 minutes, flipping halfway through, until the internal temperature reaches 165°F.

• 7

  While the chicken cooks, stir together the nonfat Greek yogurt and Dijon mustard to create a tangy spread.

• 8

  Toast the whole grain bun in a dry pan or toaster until lightly browned.

• 9

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