Healthy Fried Chicken & Waffles with Mustard Syrup

Ingredients

• Chicken breast

  Broilers or fryers, meat only, raw

  12 oz or 340g

• Buttermilk

  Milk, fluid, cultured, lowfat

  2 cup or 490g

• Corn flakes

  Cereals ready-to-eat, kellogg, cornflakes

  1 cup or 28g

• Panko Breadcrumbs

  Japanese Style - Trader Joe's

  1 cup or 68g

• Cumin

  Spices, cumin seed

  1 tsp, whole or 2g

• Chili powder

  Spices

  1 tsp or 3g

• Garlic powder

  Spices

  1 tsp or 3g

• Sweet potato

  Raw, unprepared

  200g

• Egg

  Whole, fresh eggs

  1 medium or 44g

• Egg white

  Raw, fresh eggs

  2 egg white (separated from yolk) or 80g

• Coconut Flour

  Nutiva

  1 tablespoon or 9g

• Syrups, sugar free

  ¼ cup or 60g

• Chicken stock

  Soup, home-prepared

  1 cup or 240g

• Apple Cider Vinegar

  Great Value - Great Value

  1 tbsp or 15g

• Mustard

  Brown, Spicy - Wegmans

  1 tsp or 5g

• Thyme

  Spices, dried

  1 tsp, leaves or 1g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

Directions

1. 1. Cut chicken breast in half horizontally to create flatter pieces. Submerge chicken breasts in buttermilk and let marinade in fridge for at least 1 hour, preferably 4-6 hours. 2. In a blender or food processor, add Corn Flakes, breadcrumbs, cumin, chili powder, ½ tsp garlic powder, and salt and pepper. Blend until only a few chunks of Corn Flakes remain and pour into casserole dish. If you do not have a blender or food processor, pour ingredients into resealable plastic bag and crush with a rolling pin or heavy bottom saucepan. 3. One piece at a time, remove chicken breast from buttermilk, and roll both sides in Corn Flake mixture until evenly coated. 4. Place chicken in air fryer at 425°F for 13-15 minutes, flipping halfway. If you do not have an air fryer, cook in conventional oven at 450°F for 30 minutes, flipping halfway, or until chicken reaches an internal temperature of 165°F. 5. In a large mixing bowl, create sweet potato waffle mix by adding shredded sweet potato, egg, egg whites, coconut flour and salt and pepper and mix until sweet potato is evenly coated. 6. Scoop sweet potato waffle batter into heated and greased waffle iron and wait until cooked through. 7. In a frying pan heated on medium-low heat, add sugarfree maple syrup, chicken stock, apple cider vinegar, grainy mustard, thyme, and 1/4 tsp garlic powder. Simmer until mustard syrup is heated, stirring often. 8. Top waffles with fried chicken and mustard syrup sauce.