20 Ways to Prepare Poultry: Chicken and Waffles

Kari Lund

Coach

Recipes, Nutrition

Chicken and turkey are popular for being high in protein and low in saturated fats making a mealtime staple for athletes as well as in many healthy eating households. Falling back on the same old recipes starts to become mundane and a little too routine. Finding new ways to cook up the standard bird and keep it interesting (and keep your taste buds dancing) is time-consuming but in this series of recipes, I will highlight many different ways to prepare your poultry so your meal rotation is anything but boring. So whaddya say? Let’s play chicken!

 

This may not be the traditional version of chicken and waffles but it is just as delicious. Baked chicken and potato waffles is my take on a significantly better-for-you option while still keeping the spirit of the dish. Marinated and lightly breaded with either a gluten-free panko or with grain-free crushed pork rinds, these tenderloins are baked on an elevated wire rack set over a baking sheet to allow for a light crisp on all sides without the added fat of frying.

 

 

Why do we marinate? Marinating is a bit like creating an infusion. The ingredients used in a marinade infiltrate the meat and create depth of flavor. Marinades are also used to tenderize and help maintain moisture during the cooking process. This is particularly true for lean meats like chicken. Lean meats have a tendency to become dry so marinating in an acidic base like buttermilk, citrus, or vinegar tenderizes the meat by breaking apart the muscle fibers which then allows for flavor and moisture transfer into the meat. This process happens on a molecular level and results in the best tasting tender chicken.

 

These waffles are not your traditional waffles either. Somewhere between a waffle, a hashbrown, and a latke, are these potato based waffles. Combine shredded white or sweet potatoes with seasonings and egg and cook them in a waffle iron. This will create a crisp crust on the exterior of the waffle while the inside remains soft. Top this creation with a slightly sweet maple-mustard mayonnaise for a uniquely enticing chicken and waffle experience.

 

Chicken and Waffles

Chicken and Waffles

Calories 699, Protein 41g, Carbs 59g, Fat 33g

 

Prep time: 30 min, plus marinating time

Cook time: 30 min

Serves: 4

 

Marinade Ingredients:

 

  • 1 pound chicken tenderloins or other cut pieces of chicken
  • 1/2 teaspoon sea salt or smoked salt
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon poultry seasoning
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon ground black pepper
  • Pinch of cayenne pepper
  • 1 cup buttermilk

 

Breading Ingredients:

 

  • 3/4 cup gluten-free panko (see note below)
  • 1/3 cup cornmeal (see note below)
  • 1/4 cup parmesan or manchego cheese, grated
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon chili powder or Cajun seasoning
  • 1/2-1 teaspoon salt, to taste

 

Waffle Ingredients:

 

 

  • 4 small russet potatoes, peeled and shredded (can also use sweet potatoes or add some shredded broccoli stalks)
  • 2 tablespoons olive oil
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground black pepper
  • 3 tablespoon chives, chopped
  • 2 eggs, beaten

 

Maple Mustard Mayonnaise Ingredients:

 

  • 1/2 cup homemade paleo or all natural mayonnaise
  • 2 tablespoons maple syrup
  • 1 tablespoon spicy brown mustard

 

Preparation Instructions:

 

  1. In a bowl, combine chicken with the marinade ingredients. Cover and marinate in refrigerator 6-8 hours or ideally overnight.
  2. Preheat oven to 400 degrees.
  3. In a large sauté pan, heat olive oil and cook shredded potatoes until tender but not crispy. Remove from heat and let cool 10 minutes.
  4. In a bowl, toss together breading ingredients.
  5. Prepare a baking sheet with a wire rack on top.
  6. Coat each chicken tenderloin (shake off excess marinade) in the breading and place it on top of the wire rack.
  7. Bake chicken 20-30 minutes until cooked through and the breading is browned and lightly crisped.
  8. While chicken is baking, cook the waffles. Preheat a waffle iron and lightly coat with olive oil or butter.
  9. Stir the rest of the seasonings and eggs into the shredded potatoes.
  10. Spread half of the potato mixture onto heated waffle iron and press closed.
  11. Cook about 15 minutes until potato waffle is lightly browned and beginning to crisp. Repeat with other half of potatoes.
  12. Make the mayo sauce by stirring together all maple mustard mayo ingredients. Serve sauce overtop the chicken and waffles.

 

Chicken and Waffles

 

Notes: For a grain free breading, you can use 2-3 cups crushed pork rinds in place of the panko and cornmeal. If pork rinds are salted, you will want to omit the salt in the breading.

 

If you want to kickstart your clean eating campaign, there is no better way than to start Kari's 28 Day Clean Eating Challenge now. It's designed for ordinary people who are busy and have a lot of demands on their time.

 

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