NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup low-fat buttermilk

2 tbsp whole wheat flour

0.5 tsp smoked paprika

0.25 tsp garlic powder

0.25 tsp onion powder

0.25 tsp sea salt

0.25 tsp black pepper

0.5 tbsp avocado oil

0.75 whole whole grain bun

2 tbsp nonfat Greek yogurt

1 tsp Dijon mustard

1 leaf romaine lettuce

2 slices tomato

PREPARATION

• 1

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

• 2

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

• 3

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

• 4

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

• 5

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

• 6

  Place the chicken in the skillet and sear for 5-6 minutes per side until the coating is golden-brown and the internal temperature reaches 165°F.

• 7

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

• 8

  Toast the whole grain bun until lightly browned, then assemble the sandwich with the yogurt sauce, lettuce, tomato, and the crispy chicken.