Better KFC Bowl (makes 2 servings)
Calories: 450; protein: 302g; carbs: 35g; fat: 20g (per serving)
Ingredient List
Ingredients)
For the Boneless Chicken:
8 ounces boneless chicken breast, skinless
Salt and black pepper to taste
KFC BLEND
2/3 teaspoon salt
1/2 teaspoon thyme
1/2 teaspoon basil
1/3 teaspoon oregano
1 teaspoon celery salt
1 teaspoon black pepper
1 teaspoon dried mustard
4 teaspoons paprika
2 teaspoons garlic salt
1 teaspoon ground ginger
3 teaspoons white pepper
Cooking spray
For the Mashed Potatoes:
1 cup cauliflower florets
1/2 cup cooked potato (about 1 small potato)
2 tablespoons casein protein powder
Salt and black pepper to taste
1-2 tablespoons low-fat milk (if needed)
For the Gravy:
2 tablespoons "I Can't Believe It's Not Butter" (or similar butter substitute)
1 cup low-sodium chicken broth or water
2 tablespoons all-purpose flour
1-2 teaspoons chicken bouillon granules or powder (adjust to taste)
Salt and pepper to taste
1/4 cup shredded low-fat cheddar cheese
1/2 cup sweet corn kernels (canned, frozen, or fresh)
Instructions
1. Prepare the Boneless Chicken:
Season the chicken breast with salt, black pepper, and seasoning.
Heat a non-stick skillet over medium-high heat and lightly coat it with cooking spray.
Cook the chicken breast for about 4-6 minutes per side or until it's cooked through and no longer pink in the center. Remove and set aside.
2. Make the Mashed Potatoes:
Steam or boil the cauliflower florets and potato until tender.
In a bowl, combine the steamed cauliflower, cooked potato, casein protein powder, salt, and black pepper.
Mash and mix until you have a creamy consistency. If it's too thick, add a little low-fat milk to reach your desired texture.
3. Prepare the Corn:
Cook the sweet corn according to package instructions (boil, steam, or microwave). Season with salt and black pepper.
4. Prepare the Gravy:
In a saucepan over medium heat, melt the "I Can't Believe It's Not Butter" or your chosen butter substitute.
Once melted, add the all-purpose flour and whisk continuously to create a smooth roux.
Cook the roux for 2-3 minutes, stirring constantly.
Gradually add chicken bouillon granules or powder, whisking to combine.
Slowly pour in low-sodium chicken broth or water while whisking.
Bring to a simmer and cook, stirring frequently, until the gravy thickens. Adjust the seasoning with salt and pepper to taste.
5. Assemble the KFC Bowl:
Place the mashed potato-cauliflower mixture at the bottom of a bowl.
Top it with the cooked boneless chicken breast.
Add the cooked sweet corn on the side.
Drizzle the delicious gravy generously over the chicken and potatoes.
Sprinkle shredded low-fat cheddar cheese on top.
6. Serve: Enjoy your homemade KFC Bowl with gravy and cheddar cheese while it's warm. Delight in the flavors of this protein-packed and comforting meal!
This KFC Bowl is not only delicious but also packed with protein and flavor. Enjoy your balanced and satisfying meal!