After having lived in the south (Lyssie completed her nutrition residency in North Carolina, while Tammy did in Atlanta, where Lyssie later joined her) we witnessed first-hand what foods are near and dear to a southerners heart :). We learned that the best-known chicken and waffle coupling comes from the American soul food tradition and uses fried chicken, but we thought we would lighten this traditionally calorie laden meal with a light & healthy twist! This wafflewich comes out to 375 calories, loaded with protein, and all healthy ingredients. This de”lite”ful pairing is certainly not light on flavor. We added a new spin to this recipe and threw in some apple butter for a sweet, and satiating flavor.
(Pssst…we also learned to make a few other favorite comfort foods back then too! Our Skinny Mashed “Potatoes“, Skinny Mac & Cheese or our Skinny Fried Rice or our lightened- up Apple Pie.
Mac & Cheese Black Bean Burger came later when you were requesting more comfort leaner versions!
Instead of the traditional buttery and large portion waffle, we opted for whole grain waffles. This way we are getting in fiber (to add satiety), B vitamins (essential for energy), and vitamins like magnesium (to lower blood pressure and relax the blood vessels).!
Avocadoes add a delish creaminess and are filled with monounsaturated fat and fiber which help to keep you satisfied.
On top of this we chose an all white meat chicken breast, a source of lean protein and tryptophan. Tryptophan keeps serotonin (happy hormone) levels in your brain high and the smile on your face even bigger!
The apple butter is a tasty way to spice up this meal. Instead of sugary maple syrup, we used naturally sweet apple butter. Full of complementing nutrients and protein, this once unhealthful soul food trend, has just been healthified. You’re welcome! 😉
Ingredients:
2 whole grain waffles
3 oz. lean chicken breast
1/4 cup panko breadcrumbs
1 egg white
1 lettuce leaf
¼ avocado
2 tbsp. natural apple butter
Cooking spray
Directions:
Separate egg white from yolk and put egg white in a small bowl. Dip the chicken into the egg whites and cover breast with breadcrumbs by placing in a zip lock bag and shaking. Cook breast in a cooking spray prepared pan on medium heat, covered. Flip breast every 4-5 minutes. Cook for about 20 minutes or until chicken is cooked all the way through. Toast whole grain waffles in a toaster until golden brown and crispy. Prepare one waffle with 2 tbsp. apple butter, avocado slices and lettuce. Enjoy!
Nutritional Information sandwich:
Calories 375; Fat 9g; Saturated Fat 1g; Carbohydrates 49g; Protein 36g; Cholesterol 73mg; Sodium 320mg; Fiber 5g
- 2 whole grain waffles
- 3 oz. lean chicken breast
- ¼ cup panko breadcrumbs
- 1 egg white
- 1 lettuce leaf
- ¼ avocado
- 2 tbsp. natural apple butter
- Cooking spray
- Separate egg white from yolk and put egg white in a small bowl. Dip the chicken into the egg whites and cover breast with breadcrumbs by placing in a zip lock bag and shaking. Cook breast in a cooking spray prepared pan on medium heat, covered. Flip breast every 4-5 minutes. Cook for about 20 minutes or until chicken is cooked all the way through. Toast whole grain waffles in a toaster until golden brown and crispy. Prepare one waffle with 2 tbsp. apple butter, avocado slices and lettuce. Enjoy!
