Daily Emails Recipes Books Videos TV Show Subscribe
Divider Divider
Low-Calorie Chicken & Waffles Recipe
Share-fb
Share-pint
Share-twitter
Share-email

Low-Calorie Chicken & Waffles Recipe

Sharebtn Click the share button to confirm. Do it now!
MON
TUES
10.26.10
WED
THURS
FRI
Bite it! HG's Plate-Lickin'-Good Chicken & Waffles
HG's Plate-Lickin'-Good Chicken & Waffles

Don't Be Chicken -- TRY IT!

One of the greatest sweet-n-savory combos on the planet could very well be a syrupy waffle topped with fried chicken. If you've never had it, YOU'RE MISSING OUT. Quit being skeptical and try our guilt-free version! And those who are already believers should also whip up a batch of our Plate-Lickin'-Good Chicken & Waffles!

Ingredients:
1/3 cup Fiber One Original bran cereal
1/4 tsp. salt, divided
1/4 tsp. black pepper, divided
1/8 tsp. garlic powder
Two 5-oz. raw boneless skinless lean chicken breast cutlets, pounded to 1/2-inch thickness
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
2 frozen low-fat waffles
1/2 cup sugar-free pancake syrup
Optional: fat-free chicken gravy

Directions:
Place cereal in a sealable plastic bag and seal. Using a meat mallet, crush to a breadcrumb-like consistency. Add 1/8 tsp. salt, 1/8 tsp. pepper, and garlic powder, and mix well. Transfer crumbs to a plate and set aside.

Place chicken cutlets in a bowl and season with remaining 1/8 tsp. salt and 1/8 tsp. pepper. Top with egg substitute and flip cutlets over to evenly coat. One at a time, transfer cutlets to the plate of crumbs and evenly coat on both sides.

Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add breaded cutlets and cook until insides are fully cooked and outsides are crispy, about 4 minutes per side.

Meanwhile, toast waffles and place each on a plate. Pour 1/4 cup syrup over each waffle, and top with a cooked chicken cutlet.

If you like, serve with gravy for dipping. SO GOOD!

MAKES 2 SERVINGS

Serving Size: 1/2 of recipe (1 piece chicken and 1 waffle with syrup) 
Calories: 289
Fat: 3.5g
Sodium: 730mg
Carbs: 34g
Fiber: 6.5g
Sugars: 1.5g
Protein: 37.5g

PointsPlus® value 8*

Fight it! Chicken and Waffles, Average
Chicken and Waffles, Average

Double Trouble

You don't have to be a southern guy or gal to appreciate chicken and waffles. If you're thinking, "What? Chicken... with waffles? That's crazy talk!" just trust us -- it rocks. The only problem? Most chicken-n-waffle combos feature deep-fried chicken with a large and buttery waffle doused in sugary syrup... and they're frequently served with fatty gravy on the side. Just thinking about this is making our stomachs rumble and our heads start crunching numbers... That's a lot of fatty calories! Luckily, there's a way to enjoy this dynamic duo without breaking the calorie bank. Fiber One to the rescue! We faux-fried a lean piece of chicken, plopped it atop a low-fat waffle coated with sugar-free pancake syrup, and YUM! A new HG favorite was born. And the optional gravy is REALLY good with it -- just remember to get the fat-free stuff.

Serving Size: 1 piece chicken and 1 waffle with syrup
Calories: 810
Fat: 29g
Sodium: 1,456mg
Carbs: 93g
Fiber: 2g
Sugars: 51g
Protein: 30.5g

PointsPlus® value 20*

Be nice! Pass along this oh-so-delicious pairing to all your nearest and dearest. Click "Send to a Friend" NOW!

CHEW ON THIS:

Yesterday, October 25th, was National Greasy Foods Day. So we're declaring that October 26th is National Swaps for Greasy Foods Day (for this year, at least). Click for a fried chicken makeover with a little something special...

Click here for a printable, text-only version of this page.

We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.


*The PointsPlus® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark.

Hungry Girl Inc., 18034 Ventura Blvd. #503, Encino, CA 91316
For guilt-free recipes and tips 'n tricks, sign up for FREE daily emails at Hungry-Girl.com!