Chicken and Waffles


Chef Richard and Chef Vikki race to the finish line to see who can make a fresh healthier version of the Joseph family’s favorite recipe of Chicken and Waffles!

 

CRISPY CHICKEN, WHOLE WHEAT WAFFLES & VANILLA AGAVE SYRUP

Green Recipe

Serves 6

 Prep time: 20 minutes

Cook time: 25 minutes

INGREDIENTS

For the chicken:

Cooking spray

½ cup white whole wheat flour

pinch of salt

fresh cracked black pepper, to taste

1 egg white

½ cup non-fat plain yogurt

3 cups corn flakes, crushed fine

3 3oz. boneless skinless chicken breasts, cut in half lengthwise

 

For the waffle:

1 cup white whole wheat flour

1 teaspoon ground cinnamon

1 teaspoon baking powder

¾ teaspoon baking soda

pinch of salt

1 cup unsweetened almond milk

3 egg whites

3 tablespoons olive oil

2 teaspoons honey

½ teaspoon vanilla extract

 

For the vanilla agave syrup:

½ cup agave nectar

1 vanilla bean, split in half

 

INSTRUCTIONS

Prepare the equipment for the chicken-

Preheat the oven to 425°F.

Line a baking sheet with aluminum foil. Place an oven-safe cooking rack on top and spray the rack with cooking spray.

 

Bread the chicken-

Cut 3 chicken breasts in half lengthwise, so that there are 6 chicken breast halves in total.

Prepare three bowls for dipping. To one bowl add ½ a cup of white whole wheat flour, a pinch of salt and freshly cracked pepper; stir until incorporated. To the second bowl, add one egg white and ½ a cup of yogurt; stir until well blended. To the last bowl add 3 cups of cornflakes, crushed fine using your hands.

Dip the chicken breasts into the flour mixture, followed by the egg white and yogurt mixture, and then followed by the corn flakes. Make sure each breast is evenly coated in each mixture.

 

Bake the chicken-

Place the coated chicken breasts onto the prepared rack. Make sure the chicken pieces are evenly spaced out and are not touching each other in order for them to brown and crisp evenly.

Spray the tops of the breaded chicken with cooking spray. This will help the chicken become golden brown as it cooks.

Bake the chicken for 15-20 minutes until thoroughly cooked and the juices run clear. While the chicken is baking make the waffles and syrup.

 

Make the waffle batter-

Preheat a round Belgian waffle maker.

In a large bowl, whisk together the dry ingredients: 1 cup white whole wheat flour, 1 teaspoon ground cinnamon, 1 teaspoon baking powder, ¾ teaspoons baking soda, and a pinch of salt.

In a separate bowl, whisk together the wet ingredients: 1 cup almond milk, 3 egg whites, 3 tablespoons olive oil, 2 teaspoons honey, and ½ a teaspoon vanilla extract.

Pour the wet ingredients into the bowl with the dry ingredients. Stir until just combined, be careful not to over mix the batter.

 

Make the waffles-

Spray the preheated waffle maker with cooking spray on both sides.

Pour half of the waffle batter into the waffle maker. Cook until done, according to the instructions on the packaging, approximately 4-5 minutes.

Once the first waffle is cooked, make the second waffle. You will have 8 waffle quarters in total. Serve 1 quarter per person. You will have 2 extra quarters which can be reserved and reheated later.

While the waffles are cooking make the syrup.

 

Make the vanilla agave syrup-

Split a vanilla bean in half.

In a small saucepan, combine the split vanilla bean with ½ a cup of agave. Heat over medium heat for 3-5 minutes, or until the vanilla has infused the agave.

 

Assemble the dish-

Cut the waffles into quarters. Serve one quarter of a waffle, with one piece of chicken, and a drizzle of vanilla agave syrup on each plate.

 

Nutritional information: (per serving)

Per Serving (1/6 of recipe)

Calories:                      318.9

Protein:                        16.7 g

Carbohydrate:              47.6 g

Dietary Fiber:              3.368 g

Total Sugars:               17.1 g

Total Fat:                    7.433 g

Saturated Fat:              1.107 g

Cholesterol:                 27.6 mg

Calcium:                      140.6 mg

Iron:                            5.314 mg

Magnesium:                 59.3 mg

Potassium:                   420 mg

Sodium:                       382.1 mg