Name: Buttermilk fried chicken and waffles
Prep time: 20 min
Cook time: 12 min
Total time: 32 min
Yield: 1 serving
Ingredients: 5 oz boneless skinless chicken breast, pounded to 1/2-inch thickness; 3 tbsp lowfat buttermilk; 1 1/2 tbsp all-purpose flour; 1/4 tsp salt; 1/4 tsp black pepper; 1/4 tsp garlic powder; 1/4 tsp paprika; 1 tsp canola oil; 100 g frozen high-protein waffles; 2 tsp maple syrup

Nutrition

Per serving

593 calories

Protein: 42g; 28% of calories
Carbs: 68g; 46% of calories
Fat: 17g; 26% of calories

Instructions

Prep 20 min · Cook 12 min

Pour the buttermilk into a shallow bowl. On a plate, whisk the flour, salt, black pepper, garlic powder, and paprika. Dip the chicken breast into the buttermilk, turning to coat both sides. Lift and let the excess drip off, then dredge in the seasoned flour, pressing firmly so the coating adheres. Let the chicken rest on a plate for 5 minutes for the crust to set.
Heat the canola oil in a 10-inch nonstick skillet over medium heat. When the oil shimmers, add the chicken. Cook for 4 to 5 minutes, flip, and cook for 4 to 5 minutes more until the coating is golden brown and the meat is opaque in the center. While the chicken cooks, toast the waffles in a toaster or oven. Done when opaque in the center, 165°F.
Remove the chicken from the skillet and let it rest for 2 minutes. Place the toasted waffles on a plate, top with the fried chicken, and drizzle with the maple syrup.

Nutrition

Ingredients

Instructions

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