Chicken and Waffles

Health score
20%
Chicken and Waffles
31 min.
4
602kcal

Suggestions

Ingredients

  • pound chicken tenderloins 
  • large eggs lightly beaten
  • 0.8 cup flour instant (such as Wondra)
  •  waffles frozen buttermilk or belgian-style
  • 0.3 cup hot sauce 
  • servings kosher salt and pepper freshly ground
  • 1.5 cups chicken broth low-sodium
  • servings maple syrup for serving
  • teaspoon poultry seasoning 
  •  scallions plus more for garnish sliced
  • tablespoons butter unsalted
  • servings vegetable oil for shallow frying

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Heat about 1 inch of oil in a large cast-iron or heavy-bottomed skillet over high heat.
  2. Whisk the hot sauce and egg in a medium bowl; toss the chicken in the mixture to coat.
  3. Combine the flour, poultry seasoning, and salt and pepper to taste in a medium bowl. Set aside 3 tablespoons seasoned flour in a separate bowl; dredge the chicken in the remaining seasoned flour until coated, shaking off any excess.
  4. Place the chicken in the hot oil and fry until golden and cooked through, 2 to 3 minutes per side, turning once.
  5. Transfer to a rack to cool slightly; discard the oil.
  6. Melt the butter in the same skillet and whisk in the reserved seasoned flour until smooth.
  7. Whisk in the scallions, then slowly pour in the broth. Bring to a simmer, whisking until the gravy is smooth. Meanwhile, toast the waffles.
  8. Place a waffle on each plate and drizzle with maple syrup. Top with chicken and gravy and garnish with scallions.
  9. Photography by Antonis Achilleos

Nutrition Facts

Calories602kcal
Protein21.63%
Fat46.75%
Carbs31.62%

Properties

Glycemic Index
35.88
Glycemic Load
17.95
Inflammation Score
-7
Nutrition Score
26.427826280179%

Flavonoids

Kaempferol
0.08mg
Quercetin
0.64mg

Nutrients percent of daily need

Calories:602.07kcal
30.1%
Fat:31.2g
48%
Saturated Fat:9.69g
60.59%
Carbohydrates:47.48g
15.83%
Net Carbohydrates:46.17g
16.79%
Sugar:13.5g
15%
Cholesterol:150.75mg
50.25%
Sodium:975.7mg
42.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.47g
64.95%
Vitamin B3:16.67mg
83.37%
Selenium:48.25µg
68.93%
Vitamin B6:1.14mg
56.87%
Vitamin B2:0.77mg
45.32%
Phosphorus:431.54mg
43.15%
Vitamin K:43.62µg
41.55%
Manganese:0.69mg
34.63%
Vitamin B1:0.44mg
29.64%
Iron:4.59mg
25.49%
Folate:90.55µg
22.64%
Vitamin A:993.54IU
19.87%
Vitamin B5:1.94mg
19.43%
Potassium:657.25mg
18.78%
Vitamin B12:1.07µg
17.91%
Vitamin C:13.77mg
16.69%
Calcium:135.87mg
13.59%
Magnesium:50.46mg
12.61%
Vitamin E:1.81mg
12.05%
Zinc:1.45mg
9.68%
Copper:0.13mg
6.69%
Fiber:1.31g
5.24%
Vitamin D:0.56µg
3.71%