Lunch: Fried Chicken and Waffle BLT with Jalapeno-Honey Mayo

This recipe includes superfoods such as:

Chicken Breast, Lemon

Health benefits of Fried Chicken and Waffle BLT with Jalapeno-Honey Mayo

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

3 cups buttermilk
1 tablespoon hot sauce, such as Tabasco
3 fresh thyme sprigs
1 lemon, zested
2 boneless, skinless chicken breasts, halved lengthwise and cut into thirds
2 boneless, skinless chicken thighs, halved
1 box store-bought waffle mix (enough to make 12 waffles)
12 strips thick-cut bacon
3 cups all-purpose flour
1 teaspoon paprika
Kosher salt and freshly ground black pepper
Canola oil, for frying
1 head Bibb lettuce
4 tomatoes, thinly sliced

Instructions

Special equipment: a waffle iron and a deep-fry thermometerFor the chicken: Combine the buttermilk, hot sauce, thyme and lemon zest in a zip-top bag. Add the chicken pieces, making sure they are completely submerged. Allow to marinate in the refrigerator overnight. For the waffles: Prepare the waffle mix batter for 12 waffles according to the manufacturer's instructions. Cook the waffles using a waffle maker according to the manufacturer's instructions. For the jalapeno-honey mayo: Whisk together the mayonnaise honey, jalapeno, 1/2 teaspoon salt and 1/8 teaspoon pepper in a small mixing bowl. Set aside. Refrigerate until ready to use. For the bacon: Lay the bacon strips flat in an even layer in a large, cold skillet. Over low heat, cook the bacon slowly, turning occasionally to prevent burning, until the fat is rendered and the bacon is crispy, 8 to 10 minutes. Remove the bacon to a paper-towel lined plate to drain of excess fat. To dredge the chicken: Combine the flour with the paprika, 1 tablespoon salt and 1 teaspoon pepper. Remove the chicken from the buttermilk, allowing the excess to drip off, and drop into the flour mixture. Then dip the chicken back into the buttermilk and then back into flour mixture following the same procedure. Set aside on a cooling rack and allow the dredged chicken to set at least 10 minutes. Heat the canola oil over medium-high heat to 350 degrees F. Carefully fry the chicken cooked through and golden brown (or until the internal temperature on a meat thermometer reads 165 degrees F), 7 to 8 minutes. Remove from the oil onto a cooking rack, allowing the excess oil to drain. Salt the chicken when still hot. To assemble: Dress each waffle with a spread of the jalapeno-honey mayo. Lay a leaf of lettuce down, followed by a couple of tomato slices. Some fried chicken on the tomatoes and then top with a slice of bacon and a second waffle; cut in half.