This healthy version of chicken and waffles does not compromise on flavor, and is so much better for you!
Ingredients
44 ozboneless, skinless chicken breasts
3/4cupskim milk
1tbsphot sauce
1cupcornflakes,divided
1tsppaprika
1tspsalt
2tspblack pepper
1/2cuppanko bread crumbs
1egg
2egg whites
1ripe banana,mashed
1 3/4cupskim milk
1/2cupunsweetened apple sauce
1tbspvanilla
2cupswhole wheat flour
1tbspbaking powder
1tbspStevia, or your favorite low-calorie sweetener
1/4tspsalt
Instructions
Place chicken breasts between 2 pieces of wax paper and gently pound with flat side of tenderizing mallet or rolling pin until chicken breasts are about ½-inch thick. Cut each breast into 3 equal-sized pieces.
In a small bowl, whisk together milk and hot sauce.
In a large resealable bag, add the chicken pieces, coat with the milk and hot sauce marinade, squeeze out excess air and seal the bag. Marinate in the refrigerator anywhere from 4 hours to overnight (depending on how much time you have).
When the chicken pieces are ready to cook, preheat oven to 400°F. Coat a baking sheet with nonstick cooking spray.
In a food processor, add ½ cup cornflakes, paprika, salt, and pepper. Pulse until cornflakes become a crumbs. Pour into a shallow baking dish and stir in the panko.
In a small resealable bag, gently crush the remaining ½ cup cornflakes by hand into small pieces. Transfer the hand crushed cornflakes to the panko crumb mixture.
Remove chicken pieces one at a time from the marinade and place in cornflake mixture. Evenly cover each piece of chicken.
Arrange chicken in a single layer on baking sheet. Bake for 15 minutes at 400° F, then lower the oven temperature to 350° F and bake until chicken is cooked through and crispy, 5-10 minutes longer.
Preheat the waffle iron.
In a medium mixing bowl, whisk the egg and egg whites together. Add the mashed banana, milk, applesauce, and vanilla.
In a large mixing bowl, whisk together the flour, baking powder, sweetener, and salt.
Add the wet banana mixture into the dry ingredients, and fold together until mostly smooth. A few lumps are ok. Do not over-mix, or it will result in tough waffles.
Grease the waffle iron with nonstick cooking spray, and spoon the batter into the iron, cooking as directed on waffle iron.
Repeat until the batter is gone, making 4 waffles.
To assemble:
Break the waffles into quarters and sandwich 1 piece of chicken in between 2 waffle quarters. (There will be 4 extra pieces of chicken. These can be saved for leftovers.)
Serve with optional syrup and bacon on each sandwich.