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Thursday, November 22 2012
 
Crispy Chicken Tenders and Savory Waffles with Herb Gravy
Recipe from 
Servings: 4
Prep Time: 40 mins
 
 
ingredients
  •  
       recipe Crispy Chicken Tenders
  •  
    1/2  cup  all-purpose flour
  •  
    1/2  cup  whole wheat flour
  •  
    1/4  cup  chopped walnuts, toasted
  •  
     tablespoon  sugar
  •  
    3/4  teaspoon  baking powder
  •  
    1/2  teaspoon  dried thyme, crushed
  •  
    1/4  teaspoon  salt
  •  
    3/4  cup  fat-free milk
  •  
    1/4  cup  refrigerated or frozen egg product, thawed
  •  
     tablespoons  water
  •  
        Nonstick cooking spray
  •  
       cloves garlic, minced
  •  
     tablespoons  butter
  •  
     tablespoons  all-purpose flour
  •  
    3/4  cup  reduced-sodium chicken broth
  •  
    1/2  cup  fat-free milk
  •  
     teaspoon  snipped fresh sage
  •  
     teaspoon  snipped fresh thyme
  •  
    1/8 - 1/4  teaspoon  ground black pepper
  •  
        Snipped fresh thyme (optional)
  •  
        Snipped fresh sage (optional)
  •  
        Ground black pepper (optional)
Crispy Chicken Tenders
  •  
        Nonstick cooking spray
  •  
       egg whites
  •  
     tablespoon  water
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    3/4  cup  corn flake crumbs
  •  
     tablespoons  grated Parmesan cheese
  •  
    1/4  teaspoon  garlic powder
  •  
    1/4  teaspoon  dried parsley
  •  
    1/4  teaspoon  ground black pepper
  •  
       chicken breast tenderloins (about 12 ounces)
  •  
 
directions
Prepare Crispy Chicken Tenders; keep warm.
 
Meanwhile, for the waffle batter, in a large bowl combine the 1/2 cup all-purpose flour, the whole wheat flour, walnuts, sugar, baking powder, dried thyme, and salt. Make a well in the center of the flour mixture; set aside. In a medium bowl combine the 3/4 cup milk, the egg, and the water. Add milk mixture all at once to the flour mixture. Stir just until moistened (batter should be slightly lumpy).
 
Preheat a waffle baker and lightly coat with cooking spray. Add batter.* Close lid quickly; do not open until done. Bake according to manufacturer's directions. When done, use a fork to lift waffle off of grid.** Repeat with the remaining batter.
 
Meanwhile, for Herb Gravy, in a large saucepan cook garlic in hot butter over medium heat for 30 seconds. Add the 2 tablespoons flour and stir until well mixed. Add broth and the 1/2 cup milk. Cook and stir over medium heat until thickened and bubbly. Stir in snipped fresh sage, the 1 teaspoon fresh thyme, and the 1/8 teaspoon pepper. Cook and stir for 1 minute more.
 
Serve Herb Gravy with hot waffles and Crispy Chicken Tenders. If desired, garnish with additional fresh thyme, fresh sage, and/or additional pepper.
 

*
Waffle baker sizes vary. The nutrition analysis is based on 1/4 cup batter, which is half of a 6-1/2-inch round waffle.
 

**
Keep baked waffles warm in a 200 degrees F oven while baking remaining waffles. Cool, wrap, and freeze any leftover waffles for another meal.
 

crispy chicken tenders
Preheat oven to 425 degrees F. Lightly coat a 15x10x1-inch baking pan with nonstick spray. In a small bowl whisk together egg whites and the water. For coating, in a shallow dish combine corn flake crumbs, Parmesan cheese, garlic powder, dried parsley, and the 1/4 teaspoon pepper. Dip each chicken tenderloin into the egg white mixture, then dredge in the corn flake mixture. Place breaded chicken tenders on the prepared baking pan. Lightly coat breaded chicken tenders with nonstick cooking spray. Bake 15 to 20 minutes or until crisp and no longer pink.
 
nutrition information
Per serving: Calories 354, Total Fat 12 g, Cholesterol 72 mg, Sodium 571 mg, Carbohydrate 33 g, Fiber 2 g, Protein 29 g, Percent Daily Values are based on a 2,000 calorie diet 
Posted by: Send a Meal AT 01:19 pm   |  Permalink   |  0 Comments  |  Email
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