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Chicken and Waffles

Makes 4 servings

You don’t need a deep fryer to enjoy chicken and waffles. We’ve incorporated whole wheat, Greek yogurt and honey into this recipe for your nutrition and enjoyment.

 

Ingredients

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, divided

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
  • Drizzle of canola oil

Preparation

Chicken

  1. Preheat oven to 425 °F.
  2. Place the chicken breasts in plastic bags or between pieces of saran wrap. Lightly pound the chicken with the flat side of a meat hammer until approximately ¾"- 1” thick.
  3. Combine flour with salt and pepper in a small-medium bowl.
  4. Combine egg with yogurt in a separate bowl. Mix well.
  5. Place corn flakes in a sealed plastic bag. Crush the corn flakes into smaller pieces, and place into a third bowl.
  6. Cover each chicken piece in the flour mixture, followed with a dip in the egg mixture, and finally coat with corn flakes.
  7. Put 1 Tbsp. of canola oil onto a baking tray covered in tin foil. Place the chicken on the baking sheet, then drizzle the remaining 1 Tbsp. oil on top of the chickens. Bake for 30 minutes or until cooked through.

Waffles

  1. While the chicken is baking, turn on waffle iron. Whisk the flour, cinnamon, baking powder, baking soda and salt together in a large bowl.
  2. In a separate bowl, combine milk, vanilla extract, eggs and honey.
  3. Pour the liquid into the dry ingredients.
  4. Mix until just combined.
  5. Drizzle canola oil onto waffle iron and cook the waffles according to waffle iron instructions, until done.
  6. Serve with baked chicken and our Watermelon Salad.

Nutritional Analysis

Per 1 waffle and 1 piece of chicken

  • 528 calories
  • 17 g fat
  • 42.5 g protein
  • 52.5 g carbohydrates
  • 5.5 g fibre (47 g available carbohydrate)
  • 863 mg sodium

Revive Servings

  • 3 grains and starch
  • 4.5 protein
  • 0 vegetables
  • 0 fruit
  • 1.5 fat
  • 0.25 dairy