NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.25 cup buttermilk

2 tbsp whole wheat flour

1 tsp smoked paprika

0.5 tsp garlic powder

0.5 tsp onion powder

0.25 tsp sea salt

0.25 tsp black pepper

1 tbsp avocado oil

0.25 cup low-fat milk

1 tsp arrowroot powder

1 tsp fresh parsley

PREPARATION

• 1

  Place the chicken breast in a shallow bowl and pour the buttermilk over it, letting it marinate for at least 15 minutes to tenderize.

• 2

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

• 3

  Remove the chicken from the buttermilk, letting excess liquid drip off, then dredge thoroughly in the flour mixture until evenly coated.

• 4

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

• 5

  Add the chicken to the skillet and cook for 5-6 minutes per side until the crust is golden brown and the internal temperature reaches 165°F.

• 6

  Remove the chicken from the pan and set aside on a plate; lower the skillet heat to medium.

• 7

  Whisk the arrowroot powder into the milk until completely dissolved, then pour the mixture into the hot skillet.

• 8

  Whisk constantly, scraping up any browned bits from the bottom of the pan, and simmer for 2 minutes until the gravy is thickened.

• 9

  Stir in the fresh parsley and pour the warm gravy over the chicken before serving.