# High Protein KFC Popcorn Chicken & Mash

This is a high protein popcorn chicken with creamy mash, perfect for meal prep if you're trying to lose fat and build muscle.

- Servings: 4 servings
- Cuisine: American
- Category: Snack
- Language: en

## 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

## Instructions

1. Dice the chicken breast into small cubes.
2. Add garlic powder, onion powder, paprika, salt and pepper to the chicken.
3. Crack one egg into the chicken mixture.
4. Mix everything thoroughly with your hands until the chicken is fully coated.
5. In a separate bowl, add plain flour, garlic powder, paprika, oregano, ginger powder, salt and pepper, and baking powder.
6. Mix the dry ingredients together.
7. Take pieces of chicken and dunk them into the flour mixture, rolling them around until fully coated.
8. Place the coated chicken pieces onto a rack.
9. Spray the chicken pieces with cooking spray.
10. Oven bake at 200°C for 15-20 minutes, or air fry at 200°C for 10-12 minutes.
11. Dice the potatoes into cubes.
12. Boil the potatoes in salted water until fork-tender.
13. Drain the water from the potatoes.
14. Mash the potatoes until completely smooth.
15. Add light crème fraiche, fat-free milk, and salt to the mashed potatoes.
16. Mix until smooth and creamy.
17. Portion the mashed potatoes into four equal servings in meal prep containers.
18. Add the crispy popcorn chicken to the containers alongside the mashed potatoes.
19. Add grilled corn and gravy to each container.
20. Optionally garnish with chopped chives.

## Equipment

- glass bowl
- glove
- bowl
- spoon
- rack
- baking sheet
- pot
- fork
- masher
- saucepan
- pan

## 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!

## Source

- Original video: https://vm.tiktok.com/ZNdtHTUns/
- Recipe page: https://www.cliprecipe.com/recipe/8b77e708-a191-44c2-b4ae-c25ad6016962
- Extracted: 2025-10-04

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt