Sweet and spicy faux-fried chicken

37

PREP TIME

15 min

TOTAL TIME

40 min

Makes

4 Servings

Sweet and spicy faux-fried chicken

Fried chicken and waffles Photo by Roberto Caruso

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?


Ingredients

  • 2 cups cornflakes cereal
  • 1/2 tsp Italian seasoning
  • 1 egg yolk
  • 3 tbsp honey , divided
  • 1 tbsp Dijon mustard
  • 1 tbsp water
  • 1/8 tsp cayenne pepper
  • 2 large skinless, boneless chicken breasts , about 500 g
  • 1/4 tsp salt

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.

Nutrition (per serving)

  • Calories
  • 249,
  • Protein
  • 30 g,
  • Carbohydrates
  • 24 g,
  • Fat
  • 4 g,
  • Fibre
  • 1 g,
  • Sodium
  • 350 mg.
  • Excellent source of
  • vitamin B6

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

Serve with buttermilk-cornbread whole wheat waffles.

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