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Whole Grain Chicken and Waffles

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How to Make Whole Grain Chicken and Waffles

Here’s a lighter version of a usually deep-fried, high carbohydrate, high-calorie meal. Note that you’ll need a waffle iron to make this dish.


20 min prep time


20 min cook time


5servings


2 waffles (4-inch square) + 3 chicken strips

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Step-By-Step Instructions:

  1. Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray. Set aside.
  2. In a small bowl, add 1/4 cup of the whole wheat flour. In a second small bowl, whisk together 3 of the egg whites and hot sauce. In a third small bowl, mix together the corn meal, salt, and pepper.
  3. Slice chicken breasts lengthwise into 1-inch thick strips (this should make 15 strips). Dredge each strip in the flour (and shake off the excess), then dip in the egg white, then coat in the corn meal, and lay on the prepared baking sheet.
  4. Once all of the chicken strips are coated, spray each strip with cooking spray on both sides. Bake for 20 minutes.
  5. While the chicken is cooking, preheat a waffle iron according to manufacturer directions (set it to high). In a small bowl, whisk together the egg, milk, yogurt, and oil.
  6. In a large bowl, sift together the baking soda, remaining 1 1/2 cup whole wheat flour and baking powder.
  7. In another bowl, whip the remaining 3 egg whites to stiff peaks.
  8. Mix the wet ingredients into dry ingredients until combined. Gently fold in the whipped egg whites until combined. Cook the waffles according to your waffle iron instructions. For 4-inch square waffles, each waffle uses 1/2 cup batter. Cook the waffles until they are dark golden brown.
  9. Serve two waffles with 3 strips of chicken.
Fiber Focused
Comfort Food
Lunch
Main Dish
Breakfast and Brunch
Foodie
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Nutrition facts

5 Servings



  • Serving Size

    2 waffles (4-inch square) + 3 chicken strips


  • Amount per serving



    Calories





    410

  • % Daily value*

  • Total Fat
    10g

    13%

    • Saturated Fat
      2g

      10%
    • Trans Fats
      0g

  • Cholesterol
    90mg

    30%

  • Sodium
    450mg

    20%

  • Total Carbohydrate
    44g

    16%

    • Dietary Fiber
      5g

      18%
    • Total Sugars
      5g

  • Protein
    35g

  • Potassium
    540mg
    11%

Ingredients

nonstick cooking spray
1

whole wheat flour (divided use)
1 3/4 cup

egg whites (divided use)
6

hot sauce
1 tbsp

cornmeal
1/2 cup

salt
1/2 tsp

black pepper
1/2 tsp

boneless, skinless chicken breasts
1 lbs

large egg
1

skim milk
1 cup

Plain Nonfat Greek yogurt
1/2 cup

olive oil
2 tbsp

baking soda
1/2 tsp

baking powder
1 1/2 tsp

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