Lunch: Whole Grain Chicken and Waffles

Here's a lighter version of a usually deep-fried, high carbohydrate, high-calorie meal. Note that you'll need a waffle iron to make this dish.

This recipe includes superfoods such as:

Chicken Breast

Health benefits of Whole Grain Chicken and Waffles

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.

Ingredients

Chicken
cooking spray
1/4 cup whole wheat flour
3 egg whites
1 Tbsp hot sauce
1/2 cup cornmeal
1/2 tsp salt (optional)
1/2 tsp ground black pepper
1 lb boneless, skinless chicken breasts

Waffles
1 large egg
1 cup skim milk
1/2 cup nonfat plain Greek yogurt
2 Tbsp canola oil
1/2 tsp baking soda
1 1/2 cups whole wheat flour
1 1/2 tsp baking powder
3 egg whites

Instructions

Preheat the oven to 375 degrees F.  Coat a baking sheet with cooking spray. Set aside.
In a small bowl, add the whole wheat flour. In a second small bowl, whisk together the egg whites and hot sauce. In a third small bowl, mix together the corn meal, salt (optional), and pepper.
Slice chicken breasts lengthwise into 1-inch thick strips (this should make 15 strips). Dredge each strip in the flour (and shake off  the excess), then dip in the egg white, then coat in the corn meal, and lay on the prepared baking sheet.
Once all of the chicken strips are coated, spray each strip with cooking spray on both sides.  Bake for 20 minutes.
While the chicken is cooking, preheat a waffle iron according to manufacturer directions (set it to high). In a small bowl, whisk together the egg, milk, yogurt, and oil.
In a large bowl, sift together the baking soda, whole wheat flour and baking powder.
In another bowl, whip the egg whites to stiff peaks.
Mix the wet ingredients into dry ingredients until combined. Gently fold in the whipped egg whites until combined. Cook the waffles according to your waffle iron instructions. For 4-inch square waffles, each waffle uses 1/2 cup batter. Cook the waffles until they are dark golden brown.
Serve two waffles with 3 strips of chicken.
Chef Tip: For an additional topping, mix 5 Tbsp 100% pure maple syrup and 1 tsp Thai chili garlic sauce (or any hot sauce) in a microwave-safe bowl. Microwave, covered, for 45 seconds. Drizzle each serving with 1 Tbsp of syrup topping.
Choices/Exchanges: 3 Starch, 4 Lean Protein

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