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Oven Fried Chicken & Waffles

July 18, 2016


Chicken Ingredients


2 tbsp pine nuts, toasted

1 tbsp cornmeal

1/2 tsp onion powder

1/2 tsp ground paprika

1/2 tsp garlic powder

1/2 tsp ground black powder

1/2 tsp dried oregano leaves

1/2 tsp dried thyme leaves

1/2 tsp sea salt (or Himalayan salt)

1/2 tsp baking powder, gluten-free

1/4 cup almond flour

1/4 cup coconut flour

2 tbsp grated parmigiano cheese

1/2 cup low-fat buttermilk

1 large egg white (2 tbsp.)

4 (4-oz. each) raw chicken breasts, boneless, skinless

1 tbsp EVOO


Chicken Preparation


Preheat oven to 425 degrees F

Toast pinenuts. Place toasted pine nuts and cornmeal in food processor (or blender); cover. Pulse until finely ground.

Combine pine nut mixture, onion powder, paprika, garlic powder, black pepper, cayenne pepper, oregano, thyme, salt, baking powder, almond flour, coconut flour and cheese in a shallow dish; mix well. Set aside.

Combine buttermilk and egg white in a shallow dish; whisk to blend.

Dip each chicken breast into the buttermilk mixture; dredge in pine nut mixture until evenly coated. Set aside.

Heat oil in large, ovenproof skillet over med-high heat until fragrant.

Add chicken breasts; cook for 3 to 4 minutes. Turn chicken.

Place skillet in oven; bake for 10 to 12 minutes. or until a thermometer inserted into the thickest part of each breast reads 165 degrees F.


Waffle Ingredients:

2 cups oat flour (grind raw oats in a blender or food processor to make flour)

2 Tbsp. groud flaxseeds

3/4 cup vanilla Shakeology powder

1 tsp. baking powder, gluten-free

1 tsp. pure vanilla extract

2 cups unsweetend almond milk

4 large egg whites (3/4 cup) beaten to form stiff peaks

1 pinch sea salt (or Himalayan salt) 

Nonstick cooking spray

Pure maple syrup or local honey



1) Preheat waffle iron

2) Combine oat flour, flaxseeds, Shakeology, and baking powder in a medium bowl; mix well. Set aside.

3) Combine extract,and almond milk in a medium bowl; whisk to blend. 

4) Add the flour mixture to the milk mixture; whisk gently just until a smooth batter forms. 

5) Gently fold in egg whites.

6) Cook 2/3 cup batter in a preheated waffle iron; lightly coated with cooking spray, for approximately 3-5 minutes )or according to specifications of your particular model, or until crisp and golden brown.

7) Place each waffle on a serving plate, top with maple syrup or honey and enjoy!



* To be more efficient, make waffles in larger batches and freeze leftovers. Reheat individually by placing in a toaster. Original recipe should yield 12 waffles depending on the size of your iron.


*The key to light, crispy waffles is to use the Belgian technique. Beat your egg whites to form stiff peaks in a separate bowl; fold them into the batter just before cooking.

SERVING SIZE: 21 day fix portions: 1.5 red, 1yellow, 1/2 blue = 1 4oz piece of chicken & 1 waffle w/ drizzle of honey or maple syrup

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