Main Dishes

Sweet and Spicy Faux-Fried Chicken

Every element of this Southern classic is better for you. Whole wheat waffles, oven-baked chicken and a drizzle of spicy honey. Oh, and did we mention it’s to die for?

4
2 cups cornflakes
1/2 tsp Italian seasoning
1 egg yolk
3 tbsp honey, divided
1 tbsp Dijon mustard
1 tbsp water
1/8 tsp cayenne
2 large skinless, boneless chicken breasts (about 500 g)
1/4 tsp salt
PREHEAT oven to 350F. Line a baking sheet with foil. CRUSH cornflakes with your hands in a medium bowl until finely crumbled. Stir in seasoning. Whisk egg yolk with 1 tbsp honey and Dijon in another medium bowl. COMBINE water with cayenne in a small saucepan and bring to a boil. Remove from heat and stir in remaining 2 tbsp honey. CUT each chicken breast in half crosswise and pat dry with paper towels. Sprinkle with salt. Coat each piece with egg mixture, then press into cornflake mixture to completely cover. Lay chicken on prepared sheet. BAKE in centre of oven until golden- brown, 23 to 25 min. Drizzle with cayenne honey. Prep tip: Boiling cayenne in a small amount of water makes the honey mixture much tastier.
Nutritions

Calories
77

Sodium
262mg
10% DV

Fat
2g
3% DV

Protein
1g
2% DV

Carbs
13g
4% DV

Fiber
0.3g
1% DV

Skip store-bought cans, because you can't beat the sweet, savory and smoky taste of homemade baked beans with bacon and molasses. The old-fashioned beans cook slowly in the oven for hours, developing a rich, thick sauce. Baked beans from scratch are the perfect side dish for your next cookout or potluck, and a simple lunch or dinner entrée when paired with cornbread or Boston brown bread!

1 lb. dried navy or Great Northern beans
1/2 lb. bacon
1 medium onion
1/2 c ketchup
3/4 c molasses
2 T apple cider vinegar
2 t dry mustard
2 c chicken broth
kosher salt and black pepper
8
  • Place beans in a large bowl or pot. Cover with water by 2 inches. Cover and let stand overnight. Drain and rinse the beans.
  • Place the beans in a large pot and cover with fresh water (about 1...
    See the full directions on my site
Nutritions

Calories
461

Sodium
983mg
40% DV

Fat
12g
19% DV

Protein
13g
26% DV

Carbs
73g
24% DV

Fiber
8g
34% DV