Maple Chicken and Waffles

chicken and waffles, healthy recipes, to eat pray love, eat pray love

Ah, chicken and waffles.  Few things go better together for dinner than maple grilled chicken and delicious whole wheat waffles.  I’m not talking about restaurant style chicken and waffles, though.  I wanted a healthier, feel-good, delicious and nutritious version!  In place of white flour waffles and gravy –whole wheat waffles (check out the recipe here!)  In place of fried chicken – maples glazed chicken.  Green beans on the side.  Delish!  And if that didn’t convince you – let’s punch the numbers:chicken and waffles, healthy recipes, to eat pray love, eat pray love

Restaurant – Style To Eat Pray Love – Style
Calories:  1160 Calories: 778
grams of Fat:  63 grams of Fat:  22
grams of Carbohydrates:  108 grams of Carbohydrates:  96
grams of Protein:  40 grams of Protein:  50
notes:  and this doesn’t even include the butter or added salt the cook may add in the line-up! notes:  and this doesn’t even include the delicious steamed green beans I recommend as your side 😉

The healthier version is about 400 calories less, 40 g of fat less, and 10 g protein more (thank you, whole wheat flour!).  Now take a look at how easy it is to pack amazing flavor into your chicken!

Maple Chicken and Waffles Recipe

For the waffles:

Check out my post from last week:  Healthy Waffle Recipe .   

For the maple chicken:chicken and waffles, to eat pray love, eat pray love

1 tsp coconut oil (to grease the pan!)

2 large, all-natural organic boneless, skinless chicken breasts

2 tsp salt (approximately)

2 tsp ground black pepper (approximate)

1 tsp dried rosemary

1 Tablespoon pure maple syrup (Grade B is preferred, but Grade A is fine as well.  Grade B has a deeper, richer flavor and is slightly less sweet than Grade A which tastes more refined.)

3 Tablespoons water

Directions:chicken and waffles, to eat pray love, eat pray love

  1.  Preheat oven to 375 degrees F.
  2.  Grease a standard 9″ x 13″ glass dish with 1 tsp coconut oil
  3. Cut thawed chicken breasts into 3″ medallions, slices, or tenders, as preferred, and arrange in a single layer in glass pan.
  4. Mix maple syrup and water in a small dish and pour over chicken.
  5. Sprinkle salt, pepper, and rosemary evenly over chicken.
  6. Cover with aluminum foil and bake for about 45 minutes, being sure the chicken is thoroughly cooked when finished.
  7. Enjoy!
Maple Baked Chicken
Serves 2
A delicious maple chicken bake, healthier than the original "chicken and waffles" - paired deliciously with healthy whole wheat waffles.
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195 calories
8 g
73 g
6 g
27 g
3 g
129 g
2424 g
6 g
0 g
2 g
Nutrition Facts
Serving Size
129g
Servings
2
Amount Per Serving
Calories 195
Calories from Fat 49
% Daily Value *
Total Fat 6g
8%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 73mg
24%
Sodium 2424mg
101%
Total Carbohydrates 8g
3%
Dietary Fiber 1g
3%
Sugars 6g
Protein 27g
Vitamin A
1%
Vitamin C
1%
Calcium
4%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tsp coconut oil (to grease the pan!)
  2. 2 large, all-natural organic boneless, skinless chicken breasts
  3. 2 tsp salt (approximately)
  4. 2 tsp ground black pepper (approximate)
  5. 1 tsp dried rosemary
  6. 1 Tablespoon pure maple syrup
  7. 3 Tablespoons water
Instructions
  1. Preheat oven to 375 degrees F.
  2. Grease a standard 9" x 13" glass dish with 1 tsp coconut oil
  3. Cut thawed chicken breasts into 3" medallions, slices, or tenders, as preferred, and arrange in a single layer in glass pan.
  4. Mix maple syrup and water in a small dish and pour over chicken.
  5. Sprinkle salt, pepper, and rosemary evenly over chicken.
  6. Cover with aluminum foil and bake for about 45 minutes, being sure the chicken is thoroughly cooked when finished.
  7. Enjoy!
beta
calories
195
fat
6g
protein
27g
carbs
8g
more
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 Eat. Pray. Love.

 

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