This is a recipe that has under 500 calories and tastes like it has 1000 calories. It has 21 carbs, 46 grams of protein, and 18 grams of fat based on my calorie counting app. Air-frying keeps the calories low and pork panko and einkorn flour raises the protein content. Einkorn flour is also a very healthy ancient grain with a low glycemic index. It's one of the oldest grains out there. I made a syrup out of allulose. Allulose is a new natural zero-calorie sweetener that can be used in candy-making just like real sugar. As a result I was able to make a syrup with it. I didn't have maple extract so I added vanilla and threw Brazil nuts in there since those were the only nuts I had on hand. It was quite the same as real maple syrup but for something with zero calories it was great. With this recipe and can eat fried chicken and waffles and not have to worry about my blood sugar. I buy pre-ground pork rinds off the Walmart app under the brand name Pork Panko. It will make the chicken taste like it was deep-fried in lard while adding far fewer calories than actual deep-frying. If you're not worried about the sugar or don't want to eat allulose then you can just use regular maple syrup. Or maybe mix organic blue agave syrup with maple extract for a lower glycemic index syrup. If you don't have an air fryer you can use an oven, cook times will be similar.
Ingredients:
Vanilla Nut Syrup:
Fried Chicken:
Waffles:
Procedure:
Vanilla-nut Syrup: In a microwave-safe bowl, combine allulose, water, and salt. Microwave on high for 30 seconds, then stir well. Add 30 seconds, stir again. Then add another minute. Once cooled the allulose and water should forum a syrup. Remove from microwave and stir in vanilla extract. Strain the nuts out of the syrup. Feel free to eat the candied nuts.
Fried Chicken: Preheat air fryer or oven to 4255°F. Divide the chicken into two halves if desired. Pound the chicken breast with a meat tenderizer to even thickness if needed. In a small bowl, whisk half of the egg. In another bowl, mix pork panko, garlic powder, paprika, and onion powder. Dip chicken into the egg, then coat evenly in the pork panko mixture. Air fry or bake for 15-20 minutes until crispy. Chicken must reach an internal temperature of 165°F.
Waffles Preheat waffle maker and lightly grease it. In a bowl, mix einkorn flour, baking powder, salt, and allulose. In another bowl, whisk half the egg, kefir, avocado oil, and vanilla extract. Combine wet and dry ingredients, stirring just until mixed. Add more kefir or buttermilk if not a pourable consistency. If the batter is runny, more einkorn flour can be added. Pour batter into the waffle iron and cook for 3-4 minutes or until golden brown. Serve immediately with the Vanilla-nut syrup and crispy pork panko chicken. Makes two waffles in a mini waffle iron.
