Chicken and Waffles

4 Servings

Ingredients:

For Chicken:

  • 4 chicken breasts
  • ½ cup whole wheat flour
  • ½ tsp. salt
  • 1 tsp. black pepper
  • 1 egg
  • ½ cup Greek yogurt
  • 2 cups corn flakes
  • 2 tbsp. canola oil

For Waffles (makes 4 medium waffles):

  • 1 cup whole wheat flour
  • 1 tsp. cinnamon
  • 1 tsp. baking powder
  • ½ tsp. baking soda
  • Dash of salt
  • 1 cup milk
  • 1 tsp. vanilla extract
  • 2 eggs
  • 2 tsp. honey
  • 1 tbsp. canola oil

Preparation:

  1. Preheat oven to 425 °F.
  2. Place the chicken breasts into Ziploc bags or between saran wrap.
  3. Lightly pound the chicken with the flat side of a meat hammer until it is approximately ¾”- 1” thick.
  4. Combine the flour with salt and pepper into one bowl.
  5. Combine egg with yogurt in a separate bowl and mix well.
  6. Break the corn flakes into smaller pieces, and place into a third bowl.
  7. Cover the chicken in the flour mixture, then dip into the egg mixture and finally, coat the chicken in the corn flakes.
  8. Put 1 tbsp. of canola oil onto a baking tray covered in tin foil.
  9. Place the chicken on the baking sheet, then drizzle the remaining oil onto the top of the chickens.
  10. Bake for 30 minutes.
  11. While the chicken is baking, turn on your waffle iron.
  12. Whisk the flour, cinnamon, baking powder, baking soda, and salt into a bowl.
  13. In a separate bowl, combine milk, vanilla, eggs, and honey.
  14. Pour the liquid into the dry ingredients.
  15. Mix until just combined.
  16. Drizzle some of the canola oil onto the waffle iron and cook the waffles according to the instructions.
  17. Serve and enjoy!

 

Nutritional analysis per serving (1 waffle and 1 piece of chicken): 528 calories, 17.2g fat, 42.6g protein, 52.5g carbohydrates, 5.7g fibre (46.8g available carbohydrate), 863mg sodium

Revive servings: 3 grain and starch, 4.5 protein, 0 vegetables, 0 fruit, 1.5 fat, 0.25 dairy 

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