Savory Waffles with Herb Gravy and Crispy Chicken Tenders

Savory Waffles with Herb Gravy and Crispy Chicken Tenders

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From: Diabetic Living Magazine

Waffles aren't just for breakfast anymore! This savory variation with crispy chicken and a delicious herb gravy is comfort food at its best.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • Crispy Chicken Tenders:
  • Nonstick cooking spray
  • 2 egg whites
  • 1 tablespoon water
  • ¾ cup finely crushed cornflakes
  • 2 tablespoons grated Parmesan cheese
  • ¼ teaspoon garlic powder
  • ¼ teaspoon dried parsley
  • ¼ teaspoon black pepper
  • 12 ounces chicken breast tenderloins, cut into 8 pieces
  • Waffles:
  • ½ cup all-purpose flour
  • ½ cup whole-wheat flour
  • ¼ cup chopped walnuts, toasted
  • 1 tablespoon sugar
  • ¾ teaspoon baking powder
  • ½ teaspoon dried thyme, crushed
  • ¼ teaspoon salt
  • ¾ cup fat-free milk
  • ¼ cup refrigerated or frozen egg product, thawed
  • 2 tablespoons water
  • Nonstick cooking spray
  • Herb Gravy:
  • 2 cloves garlic, minced
  • 2 tablespoons butter
  • 2 tablespoons all-purpose flour
  • ¾ cup reduced-sodium chicken broth
  • ½ cup fat-free milk
  • 1 teaspoon snipped fresh sage
  • 1 teaspoon snipped fresh thyme
  • ⅛ teaspoon ⅛ to ¼ teaspoon ground black pepper
  • Snipped fresh thyme (optional)
  • Snipped fresh sage (optional)
  • Ground black pepper (optional)

Preparation

  • Prep

  • Ready In

  1. To prepare Crispy Chicken Tenders: Preheat oven to 425°F. Lightly coat a 15x10x1-inch baking pan with nonstick cooking spray. In a small bowl whisk together egg whites and water. For coating, in a shallow dish combine cornflakes, Parmesan cheese, garlic powder, dried parsley, and black pepper. Dip each tenderloin into the egg white mixture, then coat with the cornflake mixture. Place breaded chicken pieces on the prepared baking pan. Lightly coat breaded chicken pieces with nonstick cooking spray. Bake for 15 to 20 minutes or until crisp and no longer pink. Keep warm.
  2. To prepare Waffles: In a large bowl, combine all-purpose flour, the whole-wheat flour, walnuts, sugar, baking powder, dried thyme, and salt. Make a well in the center of the flour mixture; set aside. In a medium bowl combine the milk, egg, and water. Add milk mixture all at once to the flour mixture. Stir just until moistened (batter should be slightly lumpy).
  3. Preheat a waffle baker and lightly coat with cooking spray. Add batter. (see Tip) Close lid quickly; do not open until done. Bake according to manufacturer's directions. When done, use a fork to lift waffle off of grid (see Tip). Repeat with the remaining batter.
  4. To prepare Herb Gravy: In a large saucepan, cook garlic in hot butter over medium heat for 30 seconds. Add the 2 tablespoons flour and stir until well mixed. Add broth and milk. Cook and stir over medium heat until thickened and bubbly. Stir in snipped fresh sage, fresh thyme, and ground black pepper. Cook and stir for 1 minute more.
  5. Serve Herb Gravy with hot waffles and Crispy Chicken Tenders. If desired, garnish with additional fresh thyme, fresh sage, and/or additional pepper.
  • Tips: Waffle baker sizes vary. The nutrition analysis is based on ¼ cup batter, which is half of a 6½-inch round waffle.
  • Keep baked waffles warm in a 200°F oven while baking remaining waffles. Cool, wrap, and freeze any leftover waffles for another meal.

Nutrition information

  • Serving size: 2 chicken tenders, 1 waffle, and scant ½ cup gravy
  • Per serving: 354 calories; 12 g fat(5 g sat); 2 g fiber; 33 g carbohydrates; 29 g protein; 55 mcg folate; 72 mg cholesterol; 6 g sugars; 559 IU vitamin A; 4 mg vitamin C; 152 mg calcium; 5 mg iron; 571 mg sodium; 591 mg potassium
  • Nutrition Bonus: Iron (28% daily value)
  • Carbohydrate Servings: 2
  • Exchanges: 3½ lean protein, 2 starch, 1 fat

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