Martin Bombase, RD, MPH

Grand Prize Winner, Fall 2024 Recipe Contest with CannedBeans.org

Ingredients:

4 Tablespoons neutral oil (e.g. canola oil, avocado oil), divided
1 lb ground chicken
2 teaspoons soy sauce
1 teaspoon garlic powder 
½ teaspoon pepper
1 (15-16 oz) can of chickpeas, drained and rinsed
3 stalks of green onion, thinly sliced
¾ cup light sour cream
5 eggs, 1 for the batter, 4 for serving
¾ cup all-purpose flour
¾ cup water
Cooking oil spray (such as canola or avocado based)

Instructions:

1. Make the Filling
   1. Heat a non-stick pan over medium heat. Add 2 tablespoons of oil and let it heat for 30 seconds.
   2. Add 1 lb ground chicken to the pan and using a spatula or wooden spoon, cook for 3 minutes, or until it starts to brown.
   3. Flip the chicken. Stir in 1 tsp soy sauce, 1 tsp garlic powder, and ½ tsp pepper. Break up the chicken as it cooks, and continue cooking for 4 more minutes.
   4. Check the chicken’s internal temperature—it should reach 165°F. Once it does, remove from heat and transfer the mixture to a bowl. Cool for about 8 minutes.
2. Make the Waffle Batter 
   1. In a large bowl, mash the drained chickpeas with the back of a spoon or a potato masher.
   2. Add the sliced green onions, ¾ cup sour cream, 1 tsp soy sauce and 1 raw egg to the mashed chickpeas. Stir to combine.
   3. Add the ¾ cup flour and ¾ cup water, mixing until the batter is smooth and no dry flour is visible.
   4. Stir in the chicken filling.  Cool batter in the refrigerator for about 10 minutes.
3. Cook the Waffles 
   1. Preheat the waffle maker and lightly spray it with neutral cooking oil spray.
   2. Pour about ½ cup of the batter into the waffle maker for each waffle. 
   3. Cook the waffles according to your waffle maker’s instructions, usually around 7 minutes per batch.
   4. The recipe makes about 8 waffles. This may vary depending on your waffle maker. ½ cup of raw batter makes ½ a serving.
4. While the Waffles Are Cooking: Make Over Easy Eggs 
   1. In the same pan you used for the filling, heat 2 tablespoons of oil over medium heat.
   2. Crack 4 eggs into the pan and cook for about 2 minutes until the whites are set.
   3. Flip the eggs with a spatula and cook for an additional 10 seconds. Set them aside.
5. Serve
   1. Serve the crispy waffles with an egg on top. This recipe makes 8 waffles, enough for 4 servings.

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Nutrition Facts:

Servings Per Recipe:  4

Serving Size: 2 Waffles

Calories per Serving:  669.4 kcal

Total Fat: 36.6 g

Saturated Fat:  8.8 g

Cholesterol:  317.8 mg  

Sodium:  535.5 mg

Total Carbohydrate:  47.2 g

Dietary Fiber:  7.8 g

Protein:  38.7 g