Low Calorie Chicken & Waffles

Oven Fried Spicy Chicken with Savory Organic Whole Wheat, Rosemary, and Cracked Black Pepper Waffles

Sometimes you make a meal and you even impress yourself and this is one of those times.  Chicken and Waffles is one of those dishes that you either you love or you hate and is not usually on a healthy lifestyle menu unless its one of your indulgence meals.  I'm not sure really what even inspired the idea it just kind of popped in my head and then the mission began to make a low calorie version of this sweet and savory meal.  I think I can say I succeeded because this entire plate of food comes in at only 455 calories!  

I knew I wanted my version to be sweet, savory, and spicy so to the waffles I added rosemary and cracked black pepper then marinated the chicken in a spicy egg batter to go with the syrup to achieve what I was going for.  To add a little more kick to my plate I topped with some Sriracha and all its spicy garlicky goodness.  

The waffles where not the part that worried me when it came to calories it was making a crunch chicken to mimic the fried chicken feel.  I did a little research and then put my spin on it to come up with these chicken tenders that turned out delicious.  I did a three station dredge system with first coating the chicken with organic whole wheat flour then dipping it in a spicy egg wash then rolling it in a combination of Panko breadcrumbs and crushed FiberOne 80 Calorie Honey Squares.  If you don't have this particular cereal use something similar such as corn flakes.   

After baking in the oven for 20 minutes then crisping up with a little nonstick spray and crisping up a little under the broiler the tenders turned our exactly how I was hoping for.  

For the waffles I used a few of the same tricks I use for making pancakes and breads such as substituting oil with apple sauce and using sour cream and fat free milk to give it the butter milk consistency.  I chose to use some organic whole wheat flour as the base for the waffles and I was not disappointed with that choice at all.  after whisking up the dry and wet ingredients the waffles cooked up exactly how I had hoped.  

   

So if you are like me and are one of the fans of the sweet savory goodness of Chicken and Waffles feel free to give this recipe a shot.  Put your own spin on it and make it yours.

Oven Fried Spicy Chicken with Savory Organic Whole Wheat, Rosemary, & Cracked Black Pepper Waffles.  

Prep time: 20 mins.

Cook time: 30 mins

Recipe makes 8 servings

For Chicken:

• 2 boneless skinless chicken breast; butterflied open then cut into fingers (I got about 11 fingers)

***Can substitute 1 lb. chicken tenders

• 1 egg
• 1 egg white
• 2 tbl. hot pepper sauce
• 1/4 C. organic whole wheat flour
• 1/2 C. Panko breadcrumbs
• 1/2 C. FiberOne 80 calorie Honey Squares
• 1 tbl. pepper
• 1 tsp salt
• 1 tsp garlic powder
• 1 tbl. chili powder

Preheat oven to 375 degrees.  While oven is preheating butterfly chicken breast in half and cut fingers out of chicken or use chicken tenders. Season with a pinch of the salt and pepper and set aside.  Whisk together egg, egg white, and hot sauce.  Crush cereal (I used blender) and then mix with panko breadcrumbs, chili powder, garlic powder, and meaning salt and pepper.  When oven is preheated spray baking sheet with cooking spray.  First coat each chicken strip with flour shaking off any excess and then dipping in egg bath and rolling in crumbs and placing on a baking sheet.  Bake for 20 minuets then remove from oven.  Turn oven on broil and when ready spray chicken lightly with cooking spray and put under the broiler for 3-5 minutes until chicken is brown and crispy.  

For Waffles:

• 1 3/4 C. organic whole wheat flour
• 1 egg
• 1 C. fat free milk
• 2 tbl. low fat sour cream
• 2 tbl. apple sauce
• 1 tsp baking powder
• 1 tsp salt
• 2 tbl cracked black pepper
• 2 tbl chopped fresh rosemary
• 1/4 C. Sugar Free Syrup (per serving)

Preheat you waffle iron.  Mix dry ingredients and rosemary and set aside.  Combine all wet ingredients making sure that there are no large lumps of sour cream visible (I used a blender).  Combine wet and dry ingredients and combine just enough to mix leaving the batter slightly lumpy.  Spray waffle iron with cooking spray and ladle in 1/4 cup of batter per waffle.  Should make about 8 waffles.  

To serve place waffles on plate and top with chicken.  I used two pieces per serving.  Between chicken and waffle I placed one piece of crispy bacon to add a little more crunch and smokey flavor.  Top with sugar free syrup and Sriracha if you so desire.  

Oven Fried Spicy Chicken and Savory Organic Whole Wheat, Rosemary, & Cracked Black Pepper Waffles.