Recipes · American · Main Courses
Chicken and Waffles
One serving has 1,049 kcal and 42 g protein, and at least a fifth of a woman's daily need of selenium (120%), phosphorus (113%), riboflavin (105%), niacin (87%), cobalamin (69%) and thiamin (68%). Ready in 49 minutes.
- Preparation: 30 min
- Cooking: 19 min
- Makes: 1 serving (443 g)
- Difficulty: Medium
- Diets: High protein
- Contains: dairy, egg, gluten, poultry
Ingredients
- 170 g Chicken thighs, skin-on, raw
- 60 g Buttermilk
- 20 g Eggs, whole, raw
- 70 g Flour, all-purpose
- 0.5 g Paprika
- 0.3 g Cayenne pepper
- 20 g Vegetable oil
- 0.5 g Salt
- 0.2 g Black pepper
- 10 g Sugar
- 3 g Baking powder
- 60 g Milk, whole
- 8 g Butter, unsalted
- 20 g Maple syrup
Method
- Marinate the chicken thigh in the buttermilk for at least 20 minutes.
- Whisk 30 g of the flour with the paprika, cayenne, salt and pepper; lift the chicken from the buttermilk, dip it in half of the beaten egg, then dredge it in the seasoned flour.
- Pan-fry the chicken in the oil over medium heat for 6-7 minutes per side until deep golden and cooked through (juices run clear, 74°C/165°F); drain on paper towels.
- Whisk the remaining flour, sugar and baking powder together, then whisk in the milk, melted butter and the remaining beaten egg to make a smooth waffle batter.
- Cook the batter in a preheated waffle iron until golden and crisp, about 4-5 minutes.
- Top the waffle with the fried chicken and drizzle with the maple syrup.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 1,049 kcal | 50% |
| Carbohydrates | 84.4 g | |
| Water | 252 mL | |
| Fiber | 2.2 g | 7% |
| Protein | 41.9 g | 87% |
| Tryptophan | 0.46 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.3 g | |
| Lysine | 3.1 g | |
| Methionine | 1.1 g | |
| Cystine | 0.54 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.5 g | |
| Valine | 2 g | |
| Histidine | 1.1 g | |
| Fat | 60 g | |
| Monounsaturated | 19.7 g | |
| Polyunsaturated | 18.5 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 16.2 g | |
| Saturated | 17.1 g | |
| Trans-Fats | 0.29 g | |
| Cholesterol | 267 mg | |
| Calcium | 417 mg | 42% |
| Copper | 0.24 mg | 27% |
| Iron | 5.3 mg | 30% |
| Magnesium | 68.2 mg | 22% |
| Manganese | 1.1 mg | 63% |
| Phosphorus | 789 mg | 113% |
| Potassium | 684 mg | 15% |
| Selenium | 65.8 µg | 120% |
| Sodium | 717 mg | |
| Zinc | 3.8 mg | 47% |
| Thiamin (vitamin B1) | 0.75 mg | 68% |
| Riboflavin (vitamin B2) | 1.1 mg | 105% |
| Niacin (vitamin B3) | 12.2 mg | 87% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.72 mg | 55% |
| Folate (vitamin B9) | 149 µg | 37% |
| Cobalamin (vitamin B12) | 1.6 µg | 69% |
| Choline | 158 mg | 37% |
| Vitamin A | 180 µg | 26% |
| Vitamin C | 0.83 mg | 1% |
| Vitamin D (D2 + D3) | 52.7 IU | 9% |
| Vitamin E | 2.9 mg | 19% |
| Vitamin K | 42.4 µg | 47% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.5 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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