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Prep Time:40 minsAdditional Time:15 minsTotal Time:55 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:40 minsAdditional Time:15 minsTotal Time:55 minsServings:4Yield:4 servings
Prep Time:40 mins
Prep Time:
40 mins
Additional Time:15 mins
Additional Time:
15 mins
Total Time:55 mins
Total Time:
55 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)IngredientsCrispy Chicken Tenders:Nonstick cooking spray2egg whites1tablespoonwater¾cupfinely crushed cornflakes2tablespoonsgrated Parmesan cheese¼teaspoongarlic powder¼teaspoondried parsley¼teaspoonblack pepper12ounceschicken breast tenderloins, cut into 8 piecesWaffles:½cupall-purpose flour½cupwhole-wheat flour¼cupchopped walnuts, toasted1tablespoonsugar¾teaspoonbaking powder½teaspoondried thyme, crushed¼teaspoonsalt¾cupfat-free milk¼cuprefrigerated or frozen egg product, thawed2tablespoonswaterNonstick cooking sprayHerb Gravy:2clovesgarlic, minced2tablespoonsbutter2tablespoonsall-purpose flour¾cupreduced-sodium chicken broth½cupfat-free milk1teaspoonsnipped fresh sage1teaspoonsnipped fresh thyme⅛teaspoon1/8 to 1/4 teaspoon ground black pepper1sprigSnipped fresh thyme1sprigSnipped fresh sage1dashGround black pepper
Cook Mode(Keep screen awake)
Ingredients
Crispy Chicken Tenders:
Nonstick cooking spray
2egg whites
1tablespoonwater
¾cupfinely crushed cornflakes
2tablespoonsgrated Parmesan cheese
¼teaspoongarlic powder
¼teaspoondried parsley
¼teaspoonblack pepper
12ounceschicken breast tenderloins, cut into 8 pieces
Waffles:
½cupall-purpose flour
½cupwhole-wheat flour
¼cupchopped walnuts, toasted
1tablespoonsugar
¾teaspoonbaking powder
½teaspoondried thyme, crushed
¼teaspoonsalt
¾cupfat-free milk
¼cuprefrigerated or frozen egg product, thawed
2tablespoonswater
Herb Gravy:
2clovesgarlic, minced
2tablespoonsbutter
2tablespoonsall-purpose flour
¾cupreduced-sodium chicken broth
½cupfat-free milk
1teaspoonsnipped fresh sage
1teaspoonsnipped fresh thyme
⅛teaspoon1/8 to 1/4 teaspoon ground black pepper
1sprigSnipped fresh thyme
1sprigSnipped fresh sage
1dashGround black pepper
DirectionsTo 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.TipsTips: 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.Originally appeared: Diabetic Living Magazine
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.TipsTips: 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.
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.
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)354Calories12gFat33gCarbs29gProtein
Nutrition Facts(per serving)
- 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.
