NUTRITION

SERVINGS

INGREDIENTS

4.5 oz chicken breast

0.25 cup low-fat buttermilk

3 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 tbsp avocado oil

1 whole whole grain bun

1 leaf romaine lettuce

2 slice tomato

3 slice pickle chips

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound with a meat mallet until it reaches a uniform half-inch thickness.

• 2

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

• 3

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

• 4

  Remove the chicken from the buttermilk, letting excess drip off, and dredge thoroughly in the flour mixture, pressing down to ensure a thick coating.

• 5

  Heat the avocado oil in a large non-stick skillet over medium-high heat until shimmering.

• 6

  Carefully place the chicken in the skillet and cook for 4 to 5 minutes per side until the exterior is golden brown and the internal temperature reaches 165 degrees Fahrenheit.

• 7

  While the chicken rests, place the bun halves cut-side down in the skillet for 30 seconds until toasted and warm.

• 8

  Assemble the sandwich by placing the lettuce and tomato on the bottom bun, followed by the crispy chicken and pickle chips, then top with the remaining bun.