NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken breast

0.25 cup Low-fat buttermilk

1 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

0.5 tbsp Avocado oil

0.5 whole Whole wheat bun

2 tbsp Nonfat Greek yogurt

1 tsp Dijon mustard

2 leaves Butter lettuce

2 slices Tomato

4 slices Dill pickles

PREPARATION

• 1

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

• 2

  Submerge the chicken in a bowl with the buttermilk and let marinate for at least 30 minutes in the refrigerator.

• 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, allowing excess to drip off, then dredge thoroughly in the flour mixture until fully coated.

• 5

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

• 6

  Carefully place the chicken in the skillet and cook for 5 to 6 minutes per side until the crust is golden and the internal temperature reaches 165°F.

• 7

  In a small bowl, combine the Greek yogurt and Dijon mustard to create a clean-eating sandwich spread.

• 8

  Lightly toast the bun, spread the yogurt sauce on both sides, and layer with lettuce, tomato, pickles, and the crispy chicken.