Meal Prep Recipes

Roasted Chicken Legs with Mashed Sweet Potatoes Meal Prep

 

 

 

Chicken and Waffles

Prep Time: 20 Minutes           Cook Time: 20 Minutes

Calories: 496

Carbohydrates: 71g     Fat: 8g     Protein: 35g

Makes 4 Servings

 

 
 

Ingredients:

For the Waffles

  • 3/4 cup Gluten Free Flower
  • 2 eggs, separated
  • 1/4 cup milk
  • 2 tsp Olive Oil
  • 1 tsp Baking Powder
  • 1/4 tsp Baking Soda
  • 1/4 tsp salt
  • 1/2 tsp Vanilla
  • 8 Tbsp Maple Syrup

For the Chicken

  • 1 lb Chicken Breast Tenders
  • 2 cups Cornflakes
  • 1 Egg
  • Salt and Pepper

 

Preparation: 

For the Waffles

  1. Separate the egg whites from the yolks and whip the egg whites until they form stiff peaks. 
  2. In a separate bowl, mix together the egg yolks, vanilla, oil and milk.  
  3. Add in the flour, baking powder, baking soda, and salt. Stir to incorporate.  
  4. Gently fold in the egg whites and cook in a waffle iron.  It will make around 2.5, 8-inch waffles. 

For the Chicken

  1. Put 2 cups of cornflakes into a blender or food processor to create a flour and put in a bowl. Season with salt and pepper.
  2. Beat 1 egg to use as egg wash.  
  3. Dip the chicken in egg wash and then cover with corn flake flour. 
  4. Bake at 400F for 7 minutes on each side.  

Divide your ingredients evenly 4 ways.  Serve with 2 Tbsp of maple syrup. 

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Click this photo to see some of the recipes included in the 2nd Edition!

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