NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken breast

2 tbsp Low-fat buttermilk

2 tbsp Whole wheat flour

0.5 tsp Garlic powder

0.5 tsp Onion powder

0.25 tsp Sea salt

0.25 tsp Black pepper

0.5 tbsp Avocado oil

2 tbsp Nonfat Greek yogurt

0.25 cup Low-sodium chicken broth

0.5 tsp Arrowroot powder

1 tsp Fresh parsley

1 cup Green beans

PREPARATION

• 1

  Place chicken breast in a shallow dish and cover with buttermilk; marinate for at least 15 minutes.

• 2

  In a separate bowl, whisk together flour, garlic powder, onion powder, salt, and pepper.

• 3

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

• 4

  Heat avocado oil in a skillet over medium heat and sear the chicken until golden brown and cooked through, about 5-6 minutes per side.

• 5

  Remove chicken from the pan and set aside; in the same pan, whisk chicken broth and arrowroot powder over low heat until thickened.

• 6

  Stir in Greek yogurt and parsley to the pan to create a creamy gravy, being careful not to boil.

• 7

  Steam green beans until tender-crisp and serve alongside the chicken drizzled with the warm gravy.