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Whole Grain Chicken and Waffles
20 min prep time
20 min cook time
5servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Mittera
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:
- Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray. Set aside.
- 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.
- 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.
- Once all of the chicken strips are coated, spray each strip with cooking spray on both sides. Bake for 20 minutes.
- 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.
- In a large bowl, sift together the baking soda, remaining 1 1/2 cup whole wheat flour and baking powder.
- In another bowl, whip the remaining 3 egg whites to stiff peaks.
- 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.
- Serve two waffles with 3 strips of chicken.
Nutrition facts
5 Servings
-
Serving Size
2 waffles (4-inch square) + 3 chicken strips
- Amount per serving Calories 410
-
Total Fat
10g
- Saturated Fat 2g
- Trans Fats 0g
- Cholesterol 90mg
- Sodium 450mg
-
Total Carbohydrate
44g
- Dietary Fiber 5g
- Total Sugars 5g
- Added Sugars 0g
- Protein 35g
- Potassium 540mg
- Phosphorous 530mg
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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