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. 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!