KFC High protein Bowl

• portioner: 4

Ingredienser

Chicken base

680g chicken breast diced

1 egg

75 g crushed cornflakes

2 tsp paprika

1 tsp garlic powder

1 tsp onion powder

½ tsp salt

½ tsp black pepper

3 second olive oil spray

Light gravy

2 cups low-sodium chicken broth

16 g cornstarch

1 tsp poultry seasoning or chicken salt

1/2 tsp garlic powder

1/2 tsp onion powder

1/4 tsp black pepper

Mashed potatoes

Mashed Potatoes

1kg potatoes

1/2 cup skim milk

1 tsp garlic powder

salt and pepper to taste

Toppings

1/2 cup corn

Vejledning

Shake & Bake chicken

Preheat oven to 200. Line a baking sheet

Crush cornflakes and combine with seasonings

Pat chicken dry with a paper towel

Coat chicken in egg

Coat chicken in 2 batches, add ½ cornflake mixture and egg covered chicken to sealable container and shake until coated evenly. Repeat.

Spray with olive oil spray, bake 15-18 minutes, flipping halfway

Potatoes

Microwave diced potatoes with 1/4 water for 15-18 minutes, stirring halfway.

Mash & season

Gravy

Whisk cornstarch with ¼ cup (60 ml) cold broth

Heat remaining broth with seasonings

Slowly whisk in cornstarch mixture

Cook until thickened

Assemble

Layer potatoes chicken corn & top with gravy in containers