Serves 4 (1 waffle and 1 piece of chicken)

Ingredients

Chicken

• 4 boneless skinless chicken breasts
• ½ cup whole wheat flour
• ½ tsp salt
• 1 tsp black pepper
• 1 large egg
• ½ cup plain low fat Greek yogurt
• 2 cups corn flakes
• 2 tbsp canola oil, divided

Waffles (makes 4 medium waffles)

• 1 cup whole wheat flour
• 1 tsp cinnamon
• 1 tsp baking powder
• ½ tsp baking soda
• Dash of salt
• 1 cup milk (1%)
• 1 tsp vanilla extract
• 2 large eggs
• 2 tsp honey
• Canola oil or non-stick cooking spray (for waffle iron)

Preparation

Chicken:

1. Preheat oven to 425°F.
2. Place chicken breasts in plastic bags or between pieces of saran wrap. Lightly pound the chicken with the flat side of a meat mallet until approximately ¾”- 1” thick.
3. Combine flour with salt and pepper in a medium bowl.
4. Combine egg with yogurt in a separate bowl. Whisk to combine.
5. Place corn flakes in a sealed plastic bag. Crush the corn flakes into smaller pieces, and transfer to a third bowl.
6. Dip each piece of chicken in the flour mixture, turning to coat evenly, then dip in the egg mixture, and finally coat with corn flakes.
7. Brush 1 tbsp canola oil onto a foil-lined rimmed baking sheet. Place chicken on the baking sheet, then lightly drizzle remaining 1 tbsp oil evenly over chicken. Bake until chicken is cooked through, about 20 minutes.

Waffles:

8. In a large bowl, whisk together flour, cinnamon, baking powder, baking soda and salt.
9. In a separate bowl, combine milk, vanilla, eggs and honey. Whisk to combine.
10. Add liquid ingredients to dry ingredients. Mix just until combined.
11. Cook in a preheated greased waffle iron according to manufacturer’s directions.
12. Serve and enjoy!

Nutritional analysis per serving: 528 calories, 17 g fat, 43 g protein, 53 g carbohydrate (47 g available carbohydrate), 6 g fibre, 863 mg sodium

My Viva Servings: 3 grains, 5 proteins, 2 fats

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