Name: Savory Waffles with Herb Gravy and Crispy Chicken Tenders
Prep time: 40 min
Total time: 55 min
Ingredients: Nonstick cooking spray; 2 egg whites; 1 tablespoon water; 0.75 cup finely crushed cornflakes; 2 tablespoons grated Parmesan cheese; 0.25 teaspoon garlic powder; 0.25 teaspoon dried parsley; 0.25 teaspoon black pepper; 12 ounces chicken breast tenderloins, cut into 8 pieces; 0.5 cup all-purpose flour; 0.5 cup whole-wheat flour; 0.25 cup chopped walnuts, toasted; 1 tablespoon sugar; 0.75 teaspoon baking powder; 0.5 teaspoon dried thyme, crushed; 0.25 teaspoon salt; 0.75 cup fat-free milk; 0.25 cup refrigerated or frozen egg product, thawed; 2 tablespoons water; Nonstick cooking spray; 2 cloves garlic, minced; 2 tablespoons butter; 2 tablespoons all-purpose flour; 0.75 cup reduced-sodium chicken broth; 0.5 cup fat-free milk; 1 teaspoon snipped fresh sage; 1 teaspoon snipped fresh thyme; 0.125 teaspoon 1/8 to 1/4 teaspoon ground black pepper; 1 sprig Snipped fresh thyme; 1 sprig Snipped fresh sage

Prep Time:

40 mins

Additional Time:

15 mins

Total Time:

55 mins

Servings:

4

Yield:

4 servings

Nutrition Profile:

Low-Calorie Low Sodium Soy-Free Healthy Aging

Jump to Nutrition Facts

Ingredients

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 1/8 to 1/4 teaspoon ground black pepper
1 sprig Snipped fresh thyme
1 sprig Snipped fresh sage
1 dash Ground black pepper

Directions

To prepare Crispy Chicken Tenders: Preheat oven to 425 degrees 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.
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).
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.
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.
Serve Herb Gravy with hot waffles and Crispy Chicken Tenders. If desired, garnish with additional fresh thyme, fresh sage, and/or additional pepper.

Tips

Tips: Waffle baker sizes vary. The nutrition analysis is based on 1/4 cup batter, which is half of a 6 1/2-inch round waffle.

Keep baked waffles warm in a 200 degrees F oven while baking remaining waffles. Cool, wrap, and freeze any leftover waffles for another meal.

Nutrition Facts (per serving)

354	Calories
12g	Fat
33g	Carbs
29g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2 chicken tenders, 1 waffle, and scant 1/2 cup gravy
Calories 354
% Daily Value *
Total Carbohydrate 33g	12%
Dietary Fiber 2g	7%
Total Sugars 6g
Protein 29g	58%
Total Fat 12g	15%
Saturated Fat 5g	24%
Cholesterol 72mg	24%
Vitamin A 559IU	11%
Vitamin C 4mg	5%
Folate 55mcg	14%
Sodium 571mg	25%
Calcium 152mg	12%
Iron 5mg	28%
Magnesium 59mg	14%
Potassium 591mg	13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.