NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

2 tbsp low-fat buttermilk

0.25 tsp sea salt

0.25 tsp black pepper

0.25 tsp garlic powder

0.25 tsp smoked paprika

2 tbsp whole wheat flour

0.5 tbsp avocado oil

0.5 whole whole wheat bun

1 leaf romaine lettuce

2 slices tomato

1 tsp yellow mustard

PREPARATION

• 1

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

• 2

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

• 3

  Place the chicken in the buttermilk mixture, ensuring it is fully coated, and let it marinate for at least 15 minutes.

• 4

  Put the whole wheat flour in a separate shallow dish and dredge the marinated chicken until evenly coated, shaking off any excess.

• 5

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

• 6

  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.

• 7

  While the chicken cooks, lightly toast the whole wheat bun in a toaster or on a dry pan.

• 8

  Spread the mustard on the bottom bun, then layer with the romaine lettuce and tomato slices.

• 9

  Place the cooked chicken on top of the vegetables and close the sandwich with the top bun.