Name: Buttermilk Fried Chicken Sandwich
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 6 oz raw chicken breast; 0.25 cup low-fat buttermilk; 1 tbsp whole wheat flour; 2 tbsp panko breadcrumbs; 0.5 tsp garlic powder; 0.5 tsp paprika; 0.25 tsp sea salt; 0.25 tsp black pepper; 0.5 tbsp avocado oil; 1 medium whole-grain bun; 1 leaf raw romaine lettuce; 2 slice raw tomato; 4 slice canned pickles

Nutrition

Per serving

565 calories

Protein: 51g; 36% of calories
Carbs: 55g; 39% of calories
Fat: 16g; 25% of calories

Instructions

Prep 15 min · Cook 15 min

Slice the chicken breast into a thin, even fillet and place it in a bowl with the buttermilk to soak for 10 minutes.
In a shallow dish, whisk together the whole wheat flour, panko breadcrumbs, garlic powder, paprika, sea salt, and black pepper.
Remove the chicken from the buttermilk, allowing any excess to drip off, then dredge it through the flour and panko mixture, pressing firmly to ensure an even coating.
Lightly brush or spray both sides of the coated chicken with avocado oil.
Place the chicken in an air fryer basket and cook at 375°F for 12-15 minutes, flipping halfway through, until the exterior is golden brown and the internal temperature reaches 165°F.
While the chicken cooks, lightly toast the whole-grain bun in a dry pan or toaster until warm.
Assemble the sandwich by placing the air-fried chicken on the bottom bun, then topping with the romaine lettuce, tomato slices, and pickles before closing with the top bun.

Nutrition

Ingredients

Instructions

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