Bad Food Gone Good

Craving something salty? Something sweet? Something totally off your diet? Don’t wait for a cheat meal – with these recipe makeovers, you have our permission to “indulge” any day of the week.

Chicken and Waffles

(Makes four servings)
A trip to a waffle house isn’t complete without this Southern-fried favourite. This lightened-up version will be a staple at your next family-style dinner.

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2/3 cup oat flour
2 scoops protein powder
1 tsp baking powder
½ tsp salt
¾ cup almond milk
2 tbsp coconut oil
1 tsp pure vanilla extract
1 cup egg whites
4 boneless, skinless chicken breasts
1 cup Rice Chex cereal, crushed
Sugar-free syrup (optional)
1 tbsp honey mustard (optional)


Preheat the oven to 350° F and turn on waffle iron.
Whisk half of the egg whites in one bowl, and crushed cereal in another. (Try adding honey mustard to the egg whites for extra taste, if desired). Dip the chicken breasts in the egg whites and then in the cereal to complete the coat. Set on a wire rack and bake for roughly 15 minutes, until the inside of the chicken is no longer pink.
While the chicken is cooking, in a bowl, mix and sift well the oat flour, protein powder, baking powder, and salt. In a blender, combine and mix the almond milk, coconut oil, remaining egg whites, and vanilla. When smooth, slowly add in the flour mixture until a thick batter is formed. Add the batter to the waffle iron and cook. Once done, set each waffle on a plate.
Place a chicken breast on the waffle and sprinkle with sugar-free syrup.

Nutritional Information (per serving)
436 calories
42 g protein
21 g carbs
19 g fat

Next Up: Onion Rings
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