Chicken and Waffles

Serves 4 (1 waffle and 1 piece of chicken)

Ingredients

Chicken

  • 4 boneless skinless chicken breasts
  • ½ cup whole wheat flour
  • ½ tsp salt
  • 1 tsp black pepper
  • 1 large egg
  • ½ cup plain low fat 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%)
  • 1 tsp vanilla extract
  • 2 large eggs
  • 2 tsp honey
  • Drizzle of canola oil

 

Preparation

Chicken:

  1. Preheat oven to 425°F.
  2. Place chicken breasts in plastic bags or between pieces of saran wrap. Lightly pound the chicken with the flat side of a meat mallet until approximately ¾”- 1” thick.
  3. Combine flour with salt and pepper in a medium bowl.
  4. Combine egg with yogurt in a separate bowl. Whisk to combine.
  5. Place corn flakes in a sealed plastic bag. Crush the corn flakes into smaller pieces, and transfer to a third bowl.
  6. Dip each piece of chicken in the flour mixture, turning to coating evenly, then dip in the egg mixture, and finally coat with corn flakes.
  7. Brush 1 tbsp canola oil onto a foil-lined rimmed baking sheet. Place chicken on the baking sheet, then lightly drizzle remaining 1 tbsp oil evenly over chicken. Bake until chicken is cooked through, about 30 minutes.

Waffles:

  1. In a large bowl, whisk together flour, cinnamon, baking powder, baking soda and salt.
  2. In a separate bowl, combine milk, vanilla, eggs and honey. Whisk to combine.
  3. Add liquid ingredients to dry ingredients. Mix just until combined.
  4. Cook in a preheated greased waffle iron according to manufacturer’s directions.
  5. Serve and Enjoy!

 

Nutritional analysis per serving: 528 calories, 17 g fat, 43 g protein, 53 g carbohydrate (47 g available carbohydrate), 6 g fibre, 863 mg sodium

My Viva Plan® Servings: 3 grains and starch, 5 proteins, 2 fats