Nouriched: Eat, Move and Rest Your way to Wellness

{Gluten free, Dairy-free, Gut-friendly, PCOS-friendly}

As the temperatures rise and the heat becomes scorching here in Jamaica, it’s time to embrace the joys of summer dining. While its not a traditional Jamaican dish, waffles and fried chicken have been making the rounds at popular restaurants around Kingston. It is classic comfort food, that’s loaded with EVERYTHING us humans with sensitive guts and intolerances dread: heavy cream, sugar and wheat, to name a few. Instead, why not indulge in a guilt-free culinary delight that combines the classic comfort of fried chicken with the health-consciousness of air frying? Paired perfectly with gluten-free waffles, this delightful summer combo is sure to satisfy your cravings while keeping you feeling light and energized.

Is Healthy Crispy Air-Fried Chicken Possible?

Um, YES!! Who says you can’t enjoy crispy fried chicken while maintaining a healthy lifestyle? Air frying is a fantastic alternative that reduces the need for excess oil without sacrificing flavor or texture. Here are my top tips:

Choosing the Right Cut of chicken like skinless chicken breasts will remove unnecessary fat and calories. Going boneless also allows for quick air frying. Choose the right breading. Ditch the traditional wheat flour coating and experiment with healthier alternatives like almond flour or crushed cornflakes. I like to use an almond flour, cornstarch blend, spritzed with a little olive oil to prevent sticking. Preheat your air fryer to around 400°F (200°C) and place the chicken in a single layer, ensuring they don’t touch. Cook for approximately 20-25 minutes, flipping once halfway through, until the chicken reaches an internal temperature of 165°F (74°C).

Fluffy, Yummy Gluten Free Waffles

These genuinely need their own post. I’ve followed many bloggers over the years and experimented with their recipes to make healthier paleo waffles, but they are often dense and chewy (or don’t have the right flavour). I have many variations and while these are neither paleo, or low carb, they are gluten free and delicious! The secret is using some mature sourdough discard to amp up the flavour (and add some probiotic benefits).

Just look at how lovely this chicken and waffles look together? Yum! Ready to try the recipe? Ok, It’s below!

Air Fried Chicken and Waffles Recipe

Air-fried Chicken Ingredients:

• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Optional: additional seasonings of your choice (e.g., cayenne pepper, dried herbs)
• Dredge: 1/2 cup Cornstarch, 1/2 cup almond flour and dried seasonings to taste.

Gluten Free Waffle Ingredients:

• 1 cup 1:1 Gluten Free Bob’s Mill flour
• 1/2 teaspoon salt
• 1 tablespoon sugar
• 1 teaspoon baking powder
• 1 cup mature sourdough starter (at room temperature)
• 1/2 cup unsweetened almond milk
• 2 tablespoons melted butter
• 1 large egg
• 1 teaspoon vanilla extract
• 1/2 teaspoon cinnamon (optional)
• Honey (to drizzle over waffles)

Air-fried Chicken Instructions:

1. Preheat your air fryer to 400°F (200°C) for a few minutes.
2. In a small bowl, combine the dried seasonings.
3. Slice the breasts in half and lightly pound the chicken breasts so that they are an even thickness size.
4. Drizzle the 1 tablespoon olive oil over the chicken breasts, ensuring they are evenly coated. This will help the seasonings adhere to the chicken.
5. Sprinkle the seasoning mixture over both sides of the chicken breasts, gently rubbing it into the meat to ensure even distribution.
6. Dip seasoned chicken in the cornstarch + almond flour dredge. Brush olive oil over the dredged chicken.
7. Place the chicken breasts in a single layer in the air fryer basket, making sure they do not overlap. If necessary, cook them in batches.
8. Cook the chicken breasts in the air fryer for about 15-18 minutes, flipping them halfway through the cooking time. The internal temperature of the chicken should reach 165°F (74°C).
9. Once cooked, remove the chicken breasts from the air fryer and let them rest for a few minutes to retain their juiciness.

Gluten-free Waffles Instructions:

1. In a mixing bowl, combine the flour, salt, sugar, and baking powder. Whisk them together until well combined.
2. In a separate bowl, mix the sourdough starter, almond milk, melted butter, egg, and vanilla extract. Stir until the wet ingredients are well incorporated.
3. Pour the wet ingredients into the dry ingredients. Stir gently until just combined, being careful not to overmix. The batter may be slightly lumpy, but that’s okay.
4. Let the batter sit at room temperature for about 15-20 minutes. This allows the sourdough starter to activate and helps create a light and airy texture in the waffles.
5. Preheat your waffle iron according to its instructions.
6. Pour the waffle batter onto the preheated waffle iron, using the recommended amount for your specific waffle iron (typically around 1/2 to 3/4 cup). Close the lid and cook until the waffles are golden brown and crisp.
7. Carefully remove the cooked waffles from the iron and transfer them to a wire rack. This helps maintain their crispness while you finish cooking the remaining waffles.

Plate your crispy air-fried chicken and waffles and drizzle with honey to serve. I serve mine with some Jamaican sauteed callaloo to amp up the nutrient density of the meal (because veg is life!) Enjoy!