KFC High protein Bowl
4
doses-
tempo totalIngredientes
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
Instruções
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
4
doses-
tempo total