High Protein KFC Popcorn Chicken & Mash
Serves 4
Directions
- 1Dice the chicken breast into small cubes.
- 2Add garlic powder, onion powder, paprika, salt and pepper to the chicken.
- 3Crack one egg into the chicken mixture.
- 4Mix everything thoroughly with your hands until the chicken is fully coated.
- 5In a separate bowl, add plain flour, garlic powder, paprika, oregano, ginger powder, salt and pepper, and baking powder.
- 6Mix the dry ingredients together.
- 7Take pieces of chicken and dunk them into the flour mixture, rolling them around until fully coated.
- 8Place the coated chicken pieces onto a rack.
- 9Spray the chicken pieces with cooking spray.
- 10Oven bake at 200°C for 15-20 minutes, or air fry at 200°C for 10-12 minutes.
- 11Dice the potatoes into cubes.
- 12Boil the potatoes in salted water until fork-tender.
- 13Drain the water from the potatoes.
- 14Mash the potatoes until completely smooth.
- 15Add light crème fraiche, fat-free milk, and salt to the mashed potatoes.
- 16Mix until smooth and creamy.
- 17Portion the mashed potatoes into four equal servings in meal prep containers.
- 18Add the crispy popcorn chicken to the containers alongside the mashed potatoes.
- 19Add grilled corn and gravy to each container.
- 20Optionally garnish with chopped chives.
Ingredients
- 800 g chicken breast
- 1 egg
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1 tsp salt & pepper
- 100 g plain flour
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp oregano
- 0.5 tsp ginger powder
- 1 tsp salt & pepper
- 1 tsp baking powder
- Cooking spray
- 900 g peeled & diced potatoes
- 120 ml light crème fraiche
- 60 ml fat free milk
- to taste salt
- 2 tbsp cornstarch
- 1 tbsp water
- 400 ml beef stock
- 0.5 tsp Worcestershire sauce
- 1 Tbsp butter
- 1 cob corn from one cob
- to taste salt
- chopped chives
Equipment
glass bowlglovebowlspoonrackbaking sheetpotforkmashersaucepanpan
Tips
- You can substitute light creme fraiche with reduced fat sour cream.
- Bake at 200°C for 18-20 minutes, or airfry at 200°C for 10-12 minutes.
- To make the gravy, add beef stock to a pan with the cornstarch slurry and Worcestershire sauce, bring to a bubble, then simmer on medium heat till thickened.
- To cook the sweetcorn, lightly brown some butter in a pan, then add the corn and sauté for 2-3 minutes. Don't cook for too long to keep a little crunch.
- To reheat, place the contents in a bowl, add a damp paper towel over the top, and microwave for 3 minutes. Once heated, mix well and enjoy!
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