A healthier twist on chicken and waffles, these chicken cutlets are breaded with whole grain waffle crumbs and baked in the oven. The maple sauce is the perfect spicy-sweet compliment to the chicken.
If you’re making this for the kids, leave the red pepper flakes out of the sauce, they’ll love it! I like to soak the chicken in buttermilk which helps make it moist and tender, but if you’re pressed for time you can skip this step. Hope you enjoy!
Waffle Crusted Chicken with Spicy Maple Sauce
Servings: 6 • Size: 1 cutlet, 1/2 tbsp sauce • Weight Watcher Points+: 6 pt
Calories: 251 • Fat: 8 g • Carb: 16 g • Fiber: 0.5 g • Protein: 28 g • Sugar: 7 g
Sodium: 385 mg • Cholest: 109 mg
- 3 (1 ½ lbs) boneless, skinless chicken breast1 cup reduced-fat buttermilk
- 1/2 tsp kosher salt
- freshly ground black pepper
- 1 large egg, lightly beaten
- dash of tabasco (optional)
- 4 whole grain or multi-grain frozen waffles, lightly toasted and cooled (I like Trader Joe’s)
- 1 tsp fresh thyme, chopped
- cooking spray
- 1 tsp olive oil
- 1 small garlic clove, finely minced
- 1/4 cup reduced sodium chicken broth
- 2 tbsp pure maple syrup
- 1 tsp apple cider vinegar
- 1/4 tsp red pepper flakes
- 1/2 tsp fresh thyme, chopped
Cut the chicken into 6 (4-ounce) cutlets and place them in a shallow dish. Pour the buttermilk over the chicken pieces, refrigerate and let them soak for at least 1 hour.
Preheat oven to 350 degrees. Break the waffles into small pieces and pulse in a food processor until they resemble coarse crumbs. Evenly spread the crumbs on a baking sheet and bake for 4 minutes. Set aside to cool.
Remove the chicken from the buttermilk, place on a paper towel-lined plate and pat the chicken with another towel to dry the surface of each piece. Discard leftover buttermilk.
Season both sides of the chicken with ¼ teaspoon (total) salt and pepper. Put the egg and tabasco (if using), in a shallow dish or bowl. Combine the waffle crumbs, thyme, 1/4 teaspoon salt and pepper in another dish. Working with 1 piece at a time, dip chicken in egg, then crumb mixture. Transfer cutlet to a parchment lined baking sheet. Lightly spray each piece with cooking spray. Bake for 20 minutes, or until the chicken reaches an internal temperature of 160 degrees. Let chicken rest for 5 minutes.
Meanwhile, heat small non-stick skillet over medium heat. Add the olive oil and garlic and sauté the garlic until fragrant, about 1 minute. Add the chicken broth, syrup, vinegar, red pepper flakes and thyme. Bring the sauce to slow boil and allow it to reduce by half.
To serve, top each chicken piece with ½ tablespoon of sauce.
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