NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken breast

0.25 cup Low-fat buttermilk

1 tbsp Whole wheat flour

0.5 tsp Garlic powder

0.5 tsp Smoked paprika

0.25 tsp Sea salt

0.25 tsp Black pepper

0.25 tbsp Avocado oil

0.5 whole Whole grain bun

1 leaf Romaine lettuce

2 slices Tomato

1 tbsp Plain Greek yogurt

1 tsp Dijon mustard

PREPARATION

• 1

  Place the chicken breast between parchment paper and pound to an even thickness for uniform cooking.

• 2

  Submerge the chicken in buttermilk and let it marinate for at least 15 minutes to tenderize.

• 3

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

• 4

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

• 5

  Heat the avocado oil in a cast-iron skillet over medium-high heat until shimmering.

• 6

  Carefully place the chicken in the skillet and sear for 5 to 6 minutes per side until the crust is golden and the center is cooked through.

• 7

  In a small ramekin, stir together the Greek yogurt and Dijon mustard until smooth.

• 8

  Lightly toast the bun, spread the yogurt sauce on both sides, and assemble with lettuce, tomato, and the hot crispy chicken.