NUTRITION

SERVINGS

INGREDIENTS

4 oz chicken breast

0.25 cup low-fat buttermilk

3 tbsp whole wheat panko breadcrumbs

0.5 tsp smoked paprika

0.5 tsp garlic powder

0.25 tsp sea salt

0.25 tsp black pepper

1 tbsp avocado oil

1 whole whole wheat bun

1 leaf romaine lettuce

2 slice tomato

3 slice dill pickles

PREPARATION

• 1

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

• 2

  In a shallow bowl, soak the chicken in the buttermilk for at least 15 minutes to tenderize the meat.

• 3

  In a separate shallow dish, whisk together the panko breadcrumbs, smoked paprika, garlic powder, sea salt, and black pepper.

• 4

  Remove the chicken from the buttermilk, allowing the excess to drip off, then dredge it thoroughly in the seasoned panko mixture, pressing to adhere.

• 5

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

• 6

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

• 7

  While the chicken rests for a minute, lightly toast the whole wheat bun in the same skillet or a toaster.

• 8

  Assemble the sandwich by placing the crispy chicken on the bottom bun and layering with the romaine lettuce, tomato slices, and dill pickles.