Low Fat Chicken and Waffles
Experience the comfort and indulgence of "Low Fat Chicken and Waffles," a healthier twist on the classic Southern favorite. This guilt-free recipe combines crispy, oven-baked chicken coated in seasoned panko breadcrumbs with fluffy, whole wheat waffles made with low-fat buttermilk and a touch of honey. The result is a perfect balance of savory and sweet, with significantly reduced fat content thanks to baking instead of frying and the use of wholesome ingredients like Greek yogurt and whole wheat flour. Perfect for brunch, dinner, or a satisfying treat, these chicken and waffles are as nutritious as they are delicious. Top with a drizzle of honey or low-fat syrup for an extra layer of flavor—and enjoy a modern, health-conscious take on a soul food classic!
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 250 ml Low-fat buttermilk
- 120 g Panko breadcrumbs
- 50 g Plain Greek yogurt
- 1 large Egg
- 100 g Whole wheat flour
- 1 tbsp Baking powder
- 0.5 tsp Baking soda
- 30 ml Honey
- 0.25 tsp Ground black pepper
- 0.5 tsp Salt
- 0.5 tsp Garlic powder
- 1 tsp Paprika
- Cooking spray
Instructions
In a bowl, combine 125 ml of low-fat buttermilk with 0.25 tsp of ground black pepper, 0.5 tsp of salt, 0.5 tsp of garlic powder, and 1 tsp of paprika. Add the chicken breasts to the mixture, ensuring each piece is covered. Marinate for at least 1 hour, preferably overnight, in the refrigerator.
Preheat your oven to 200°C (400°F). Line a baking sheet with parchment paper and lightly spray it with cooking spray.
Remove the chicken breasts from the marinade and shake off any excess. Discard the marinade.
Place 120 g of panko breadcrumbs on a shallow plate. Coat each chicken breast in the breadcrumbs, pressing firmly to adhere.
Place the breaded chicken breasts on the prepared baking sheet. Lightly spray the tops with cooking spray to aid in browning.
Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the coating is crispy. An internal temperature of 75°C (165°F) indicates doneness.
While the chicken bakes, prepare the waffles. In a bowl, combine 100 g of whole wheat flour, 1 tbsp of baking powder, 0.5 tsp of baking soda, and a pinch of salt.
In another bowl, whisk together 1 egg, 125 ml of low-fat buttermilk, 50 g of plain Greek yogurt, and 30 ml of honey.
Pour the wet ingredients into the dry, stirring until just combined. Be careful not to overmix.
Preheat a waffle iron according to manufacturer's instructions and lightly coat with cooking spray.
Spoon the batter onto the hot waffle iron, using about 1/4 cup of batter for each waffle. Cook until the waffles are golden brown and crisp, following your specific waffle iron's directions.
Serve the crispy baked chicken atop the warm waffles. Optionally, drizzle lightly with additional honey or low-fat syrup if desired.
Nutrition Facts
Calories |
2319 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.8 g | 55% | |
| Saturated Fat | 11.5 g | 57% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 827 mg | 276% | |
| Sodium | 4893 mg | 213% | |
| Total Carbohydrate | 216.0 g | 79% | |
| Dietary Fiber | 17.5 g | 62% | |
| Total Sugars | 48.7 g | ||
| Protein | 267.1 g | 534% | |
| Vitamin D | 4.9 mcg | 24% | |
| Calcium | 549 mg | 42% | |
| Iron | 17.2 mg | 96% | |
| Potassium | 2807 mg | 60% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
