NUTRITION

SERVINGS

INGREDIENTS

3 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

1 tsp garlic powder

1 tsp onion powder

0.5 tsp smoked paprika

0.25 tsp sea salt

0.25 tsp black pepper

0.5 tsp avocado oil

0.5 whole sprouted grain bun

2 tbsp plain greek yogurt

1 tsp dijon mustard

2 leaves romaine lettuce

2 slices tomato

4 slices dill pickles

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound to an even 1/2-inch thickness.

• 2

  Submerge the chicken in the buttermilk and refrigerate for at least 30 minutes to tenderize.

• 3

  In a shallow bowl, whisk together the flour, garlic powder, onion powder, smoked paprika, salt, and pepper.

• 4

  Remove the chicken from the buttermilk and dredge it in the flour mixture, pressing firmly to ensure a thick coating.

• 5

  Lightly coat the chicken with avocado oil and air-fry at 400°F for 12-15 minutes, flipping halfway, until golden and crispy.

• 6

  Whisk the Greek yogurt and Dijon mustard together in a small bowl to create the sandwich sauce.

• 7

  Toast the sprouted grain bun in a dry pan or toaster until warm and lightly browned.

• 8

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