Chicken and Waffles-289 Calories

Per serving: 1 piece of chicken with 1 waffle and syrup
289 calories, 3.5g fat, 730mg sodium, 34g carbs, 6.5 fiber, 1.5 g sugar, 37.5 protein

1/3 cup Fiber One Bran cereal
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon garlic powder
Two 5 ounce raw boneless skinless lean chicken breasts, pounded to 1/2 inch thickness
2 tablespoons fat-free liquid egg substitute
2 frozen low-fat waffles
1/2 cup sugar free pancake syrup
Optional: fat free chicken gravy

Place cereal in a sealable plastic bag and seal. Using a meat mallet, crush to a breadcrumb-like consistency. Add 1/8 teaspoon each salt, pepper, and garlic powder. Seal and shake well to mix. Transfer crumbs to a plate and set aside.

Place chicken cutlets in a bowl and evenly season with remaining 1/8 teaspoon salt and 1/8 teaspoon pepper. Top with egg substitute. Flip cutlets over to evenly coat. One at a time, transfer cutlets to the plate of crumbs and evenly coat on both sides.

Bring a large skillet sprayed with nonstick spray to medium high heat on the stove. Add breaded cutlets and cook until insides are fully cooked and outsides are crispy, about 4 minutes per side.

Meanwhile, toast waffles and place each on a plate. Pour 1/4 cup syrup pver each waffle and top with a cooked chicken cutlet.

If you like, serve with gravy for dipping.

MAKES 2 SERVINGS