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Oven-Fried Chicken with Grilled Waffle Sticks

1/3    cup (75 mL) flour
1 1/2   tbsp (22 mL) paprika
1 1/2   tbsp (22 mL) garlic powder
1   tbsp (15 mL) onion powder
1   tsp (5 mL) salt
1/2   tsp (2 mL) cayenne pepper
1   cup (250 mL) buttermilk
6   bone-in, skin-on chicken thighs (6 oz/175 g each)
Waffle Sticks
3/4    cup (175 mL) flour
1/4   cup (50 mL) cornstarch
1/2   tsp (2 mL) salt
1/2   tsp (2 mL) baking powder
1/4   tsp (1 mL) baking soda
1   cup (250 mL) buttermilk
1   egg
1/3   cup (75 mL) canola oil
3/4   cup (175 mL) pure maple syrup
  1. Preheat oven to 425F (220C). For chicken, mix first six ingredients in first Coating Tray until thoroughly blended.
  2. Pour buttermilk into second tray. Dip chicken into buttermilk and then into spice mixture, coating evenly.
  3. Arrange chicken evenly on Medium Sheet Pan. Spray chicken with canola oil using Kitchen Spritzer. Bake chicken 20-23 minutes or until internal temperature reaches 165°F (74°C) in thickest part of chicken.
  4. Meanwhile, for waffle sticks, heat Grill Pan over medium heat 3 minutes. Combine all ingredients except syrup in Stainless (2-qt./2-L) Mixing Bowl; whisk until smooth.
  5. Pour batter into pan; cook 4-6 minutes or until bottom is golden brown and bubbles appear on the top. Using Nylon Panini Spatula, loosen edges and bottom of waffle and carefully turn over. Cook an additional 2-3 minutes or until golden brown.
  6. Remove chicken from oven. Cut waffle into eight rectangles. Slice each rectangle into thirds.
  7. Serve chicken with waffle sticks. Drizzle with maple syrup.

Yield: 6

Nutrients per serving: (1 chicken thigh and 4 waffle sticks): Calories 640, Total Fat 34 g, Saturated Fat 7 g, Cholesterol 145 mg, Sodium 870 mg, Carbohydrate 57 g, Fiber 2 g, Protein 25 g

U.S. Diabetic exchanges per serving: 3 Starch, 1 Fruit, 2 High-Fat Meat, 3 Fat (4 Carb)

Cook's Tips: If desired, regular pancake syrup can be substituted for the pure maple syrup.

Its no mistake you dont need to add any oil to the Grill Pan when preparing the waffle sticks. The oil in the batter combined with a hot Grill Pan will prevent sticking.