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
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