Chicken Bowl with Olive Oil Mashed Potatoes

These are the reformulated components of an actual KFC bowl. Each bowl gets:

• Mashed potatoes
• Corn
• Chicken Nuggets
• Gravy
• One ounce of finely shredded 75% reduced-fat sharp cheddar cheese (made with 1% milk)

Ingredients

Olive Oil Mashed Potatoes

Roasted Corn

Chicken Nuggets

Herbed Brown Gravy

Directions

1. For the mashed potatoes, 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.
2. 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.
3. For the roasted corn, 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.
4. Broil on HIGH for ten minutes, until golden brown.
5. For the chicken nuggets, preheat oven to 475 °F. Line a rimmed baking sheet with aluminum foil and set aside.
6. 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.
7. 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.
8. 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.
9. Place the nuggets on the foil-lined baking sheet. Spray them generously with cooking spray. Turn them over and spray them again.
10. 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.
11. For the herb brown gravy, 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.
12. Whisk in the chicken stock, making sure to keep lumps from forming.
13. 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.

14. Strain through a fine-meshed strainer and discard vegetables.

    Mashed Potatoes

    Nutrition Analysis (per serving)

    Calories

    121

    Total Fat

    5.0 g

    Saturated

    0.5 g

    Polyunsaturated

    0.5 g

    Monounsaturated

    3.5 g

    Trans Fat

    0.0 g

    Carbohydrates

    17 g

    Sugars

    1 g

    Fiber

    2 g

    Cholesterol

    0 mg

    Protein

    2 g

    Sodium

    155 mg

    Dietary Exchanges:

    1 starch, 1 fat

    
    
    

    Roasted Corn

    Nutrition Analysis (per serving)

    Calories

    58

    Total Fat

    0.5 g

    Saturated

    0.0 g

    Polyunsaturated

    0.0 g

    Monounsaturated

    0.0 g

    Trans Fat

    0.0 g

    Carbohydrates

    14 g

    Sugars

    3 g

    Fiber

    2 g

    Cholesterol

    0 mg

    Protein

    2 g

    Sodium

    3 mg

    Dietary Exchanges:

    1 starch

    
    
    

    Chicken Nuggets

    Nutrition Analysis (per serving)

    Calories

    156

    Total Fat

    1.5 g

    Saturated

    0.5 g

    Polyunsaturated

    0.5 g

    Monounsaturated

    0.5 g

    Trans Fat

    0.0 g

    Carbohydrates

    11 g

    Sugars

    0 g

    Fiber

    1 g

    Cholesterol

    49 mg

    Protein

    23 g

    Sodium

    173 mg

    Dietary Exchanges:

    3 very lean meat, 1 starch

    
    
    

    Herbed Brown Gravy

    Nutrition Analysis (per serving)

    Calories

    47

    Total Fat

    3.5 g

    Saturated

    0.5 g

    Polyunsaturated

    0.5 g

    Monounsaturated

    2.5 g

    Trans Fat

    0.0 g

    Carbohydrates

    3 g

    Sugars

    0 g

    Fiber

    0 g

    Cholesterol

    0 mg

    Protein

    1 g

    Sodium

    104 mg

    Dietary Exchanges:

    1 fat

    
    
    Chicken Bowl -- All Recipes Combined

    Nutrition Analysis (per serving)

    Calories

    412

    Total Fat

    11.5 g

    Saturated

    2.5 g

    Polyunsaturated

    1.5 g

    Monounsaturated

    7.0 g

    Trans Fat

    0.0 g

    Carbohydrates

    46 g

    Sugars

    4 g

    Fiber

    5 g

    Cholesterol

    54 mg

    Protein

    33 g

    Sodium

    536 mg

    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 or online at americanheart.org/cookbooks.