Sweet and spicy faux-fried chicken

Prep 15 min
Total 40 min
Makes 4 Servings

Every element of this Southern classic is better for you. Whole wheat waffles, oven-baked chicken and a drizzle of spicy honey. Oh, and did we mention it’s to die for?

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Ingredients

2 cups
cornflakes cereal
3 tbsp
honey, divided
1 tbsp
Dijon mustard
1 tbsp
1/8 tsp
2
large skinless, boneless chicken breasts, about 500 g
1/4 tsp

Instructions

  • PREHEAT oven to 350F. Line a baking sheet with foil.
  • CRUSH cornflakes with your hands in a medium bowl until finely crumbled. Stir in seasoning. Whisk egg yolk with 1 tbsp honey and Dijon in another medium bowl.
  • COMBINE water with cayenne in a small saucepan and bring to a boil. Remove from heat and stir in remaining 2 tbsp honey.
  • CUT each chicken breast in half crosswise and pat dry with paper towels. Sprinkle with salt. Coat each piece with egg mixture, then press into cornflake mixture to completely cover. Lay chicken on prepared sheet.
  • BAKE in centre of oven until golden- brown, 23 to 25 min. Drizzle with cayenne honey.

Prep tip: Boiling cayenne in a small amount of water makes the honey mixture much tastier.

Serve with buttermilk-cornbread whole wheat waffles.

Nutrition

Calories 249
Protein 30 g
Carbohydrates 24 g
Fat 4 g
Fibre 1 g
Sodium 350 mg
Excellent source of vitamin B6
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Issue: February 2014

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Photo credit: Fried chicken and waffles Photo by Roberto Caruso

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