Chicken bowl with mashed potatoes

Healthier Version
Of KFC Favorite

Are you looking for a healthier version of fast food favorites? Here we have a chicken bowl with mashed potatoes and gravy, similar to that served at KFC. However, this chicken bowl has less calories, fat and sodium for a healthier alternative.
Chicken bowl with mashed potatoes and gravy

Fast food can oftentimes be high in calories and fat. However, you can make a more nutritional version of fast food favorites at home. According to KFC, their KFC Famous Bowl with mashed potatoes and gravy has 740 calories, 35 grams of total fat and 2350 mg of sodium. Though it may be alright to eat on occasion, you can make a healthy alternative.

This chicken bowl recipe has only 412 calories, 11.5 grams of fat and 536 mg of sodium per serving, while providing 33 g of protein. These are the reformulated components of an actual KFC bowl. Each bowl features mashed potatoes, corn, chicken nuggets, gravy and one ounce of finely shredded 75% reduced-fat sharp cheddar cheese (made with 1% milk).

Olive Oil Mashed Potatoes

(Makes 8 half-cup servings)

Ingredients

  • 1 and 1/2 pounds small Yukon Gold potatoes, halved or cut into 2-inch chunks
  • 6 cloves garlic
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1 cup chopped scallion, green and white parts
  • 3 tablespoons extra-virgin olive oil

Directions

  • Place the potatoes, garlic, and salt into a large saucepan and add enough water to cover the potatoes.
  • Place over high heat and boil the potatoes until soft, about 15-20 minutes. Remove the potatoes and garlic from the heat, drain them and return them to the pan.
  • Mash the potatoes and garlic with the tines of a fork, making sure to mash each piece of potato and garlic.
  • Add the pepper, scallions, and olive oil and mix well. The potatoes can be made ahead of time and reheated in the microwave on HIGH for 1-2 minutes.

Roasted corn

(Makes eight 1/4 cup servings)

Ingredients

  • 1 pound frozen corn kernels, thawed
  • 1 teaspoon sugar
  • Butter flavored cooking spray

Directions

  • Line a rimmed baking sheet with foil. Place the corn on the foil in a single layer.
  • Sprinkle with sugar and spray lightly with cooking spray.
  • Place the pan under the broiler, on the top third rack of the oven. Broil on HIGH for ten minutes, until golden brown.

Chicken nuggets

(8 servings)

Ingredients

  • 1 1/2 pounds skinless, boneless chicken breast cutlets, cut into nugget-sized squares
  • 2 tablespoons salt-free all-purpose seasoning
  • 2 tablespoons smoked paprika
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon salt
  • 1/3 cup flour, for dredging (2 tablespoons+ not used)
  • 4 beaten egg whites, in a large bowl
  • 4 cups panko bread crumbs, for breading (2.5 - 3 cups not used)
  • 1/4 teaspoon salt

Directions

  • Preheat oven to 475 degree F. Line a rimmed baking sheet with aluminum foil and set aside.
  • Place the panko bread crumbs, 1 tablespoon all-purpose seasoning and 1 tablespoon smoked paprika in a jumbo-sized food storage bag and set aside.
  • Season the chicken breast pieces with 1 tablespoon all-purpose seasoning, 1 tablespoon smoked paprika, and ground black pepper, making sure to coat each piece well.
  • Dredge the chicken pieces lightly in the flour and shake off any excess.
  • Dip the floured pieces in egg white, then add them to the bag of seasoned bread crumbs.
  • Seal the bag and shake vigorously to make sure that the nuggets remain separated.
  • Place the nuggets on the foil-lined baking sheet. Spray them generously with cooking spray. Turn them over and spray them again
  • Bake the nuggets for 5 minutes, turn them over, spray them again, and bake for five more minutes.
  • Remove from oven and sprinkle with salt.

Herbed brown gravy

(Serves 8)

Ingredients

  • 2 tablespoons olive oil
  • 1 cup chopped onions
  • 1/2 cup chopped carrots
  • 1/2 cup chopped celery
  • 3 cloves garlic, crushed
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried sage
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 2 tablespooons flour
  • 1 quart low-sodium chicken stock
  • 1 teaspoon Kitchen Bouquet
  • 1 bay leaf

Directions

  • In a large saucepan over medium high heat, heat the olive oil and sauté the onions, carrots, and celery until golden brown, about 4-5 minutes.
  • Add the garlic, herbs, salt and pepper and stir well. Stir the flour into the vegetables and stir to coat them.
  • Whisk in the chicken stock, making sure to keep lumps from forming. Add the bay leaf and the Kitchen Bouquet and reduce the heat to medium low.
  • Let the gravy simmer for 10-15 minutes, until thickened.
  • Strain through a fine-meshed strainer and discard vegetables.

Chicken bowl — Recipes combined

Nutrition Analysis

(per serving)

  • Calories - 412
  • Total Fat - 11.5 g
  • --Saturated Fat - 2.5 g
  • --Polyunsaturated Fat - 1.5 g
  • --Monounsaturated Fat - 7.0 g
  • --Trans Fat - 0.0 g
  • Cholesterol - 54 mg
  • Sodium - 536 mg
  • Carbohydrates - 46 g
  • --Fiber - 5 g
  • --Sugars - 4 g
  • Protein - 33 g
  • Dietary Exchanges: 3 1/2 very lean meat, 3 starch, 1 fat

This recipe is brought to you by the American Heart Association's Face The Fats program. Recipe copyright © 2007 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere.

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