Waffle Crusted Chicken with Spicy Maple Sauce
User Reviews
4.9
48 reviews
Excellent
Waffle Crusted Chicken with Spicy Maple Sauce
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A healthier twist on chicken and waffles, these chicken cutlets are breaded with whole grain waffle crumbs and baked in the oven. The maple sauce is the perfect spicy-sweet compliment to the chicken.
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Ingredients
- 3 boneless, skinless chicken breast ((1 ½ lbs total))
- 1 tsp olive oil
- 1 cup reduced-fat buttermilk
- 1 small garlic clove (finely minced)
- 1/2 tsp kosher salt
- 1/4 cup reduced sodium chicken broth
- freshly ground black pepper
- 2 tbsp pure maple syrup
- 1 large egg (lightly beaten)
- 1 tsp apple cider vinegar
- Dash of Tabasco (optional)
- 1/4 tsp red pepper flakes
- 4 whole grain or multi-grain frozen waffles (lightly toasted and cooled (I like Trader Joe’s))
- 1/2 tsp fresh thyme (chopped)
- 1 tsp fresh thyme (chopped)
- cooking spray
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Instructions
- Cut the chicken into 6 (4-ounce) cutlets and place them in a shallow dish.
- Pour the buttermilk over the chicken pieces, refrigerate and let them soak for at least 1 hour.
- Preheat oven to 350 degrees.
- Break the waffles into small pieces and pulse in a food processor until they resemble coarse crumbs.
- Evenly spread the crumbs on a baking sheet and bake for 4 minutes. Set aside to cool.
- Remove the chicken from the buttermilk, place on a paper towel-lined plate and pat the chicken with another towel to dry the surface of each piece. Discard leftover buttermilk.
- Season both sides of the chicken with ¼ teaspoon (total) salt and pepper.
- Put the egg and tabasco (if using), in a shallow dish or bowl. Combine the waffle crumbs, thyme, 1/4 teaspoon salt and pepper in another dish.
- Working with 1 piece at a time, dip chicken in egg, then crumb mixture.
- Transfer cutlet to a parchment lined baking sheet.
- Lightly spray each piece with cooking spray.
- Bake for 20 minutes, or until the chicken reaches an internal temperature of 160 degrees.
- Let chicken rest for 5 minutes.
- Meanwhile, heat small non-stick skillet over medium heat.
- Add the olive oil and garlic and sauté the garlic until fragrant, about 1 minute.
- Add the chicken broth, syrup, vinegar, red pepper flakes and thyme.
- Bring the sauce to slow boil and allow it to reduce by half.
- To serve, top each chicken piece with ½ tablespoon of sauce.
Nutrition Information
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Serving
1cutlet, 1/2 tbsp sauce
Calories
251kcal
(13%)
Carbohydrates
16g
(5%)
Protein
28g
(56%)
Fat
8g
(12%)
Cholesterol
109mg
(36%)
Sodium
385mg
(16%)
Fiber
0.5g
(2%)
Sugar
7g
(14%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 251 kcal
% Daily Value*
| Serving | 1cutlet, 1/2 tbsp sauce | |
| Calories | 251kcal | 13% |
| Carbohydrates | 16g | 5% |
| Protein | 28g | 56% |
| Fat | 8g | 12% |
| Cholesterol | 109mg | 36% |
| Sodium | 385mg | 16% |
| Fiber | 0.5g | 2% |
| Sugar | 7g | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
48 reviews
Excellent
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