Stay Fit Mom KFC Bowls
Makes 5 bowls / per bowl:
439 cals / 36.2p / 38.4c / 15.5f

For the chicken:
20 ounces boneless skinless chicken breast
1/2 cup Panko bread crumbs (42g)
2 tablespoons flour
1 teaspoon salt
1 teaspoon oregano
1 teaspoon paprika
1 teaspoon garlic powder
1/2 teaspoon pepper
1/2 teaspoon thyme
1/2 teaspoon celery salt
1/2 teaspoon ground mustard
1/2 teaspoon ginger
1/4 cup egg whites (60g)

For the potatoes:
25 ounces red potatoes
1 & 1/2 tablespoons butter
2 tablespoons fat free milk (I use Fairlife)
1/4 teaspoon garlic powder
salt to taste
pepper to taste

For the gravy:
2 tablespoons butter
2 tablespoons all purpose flour
1 & 1/2 cups beef broth

For the bowls:
5 tablespoons corn (frozen or strained from can)
2 & 1/2 ounces cheddar cheese

 

1. Dice chicken breast into bite size pieces. Place in a ziplock bag or large bowl. Pour the egg whites over the chicken and coat well.
2. In a mixing bowl combine the Panko, flour, and seasonings. Pour into the bag with the chicken and shake up well, coating all pieces. Arrange in the air fryer in one layer with no pieces touching. Cook at 400 degrees for 9 minutes in batches if necessary. If you don’t have an air fryer, cook in a pan over medium high heat until no longer pink.
3. Boil potatoes in salted water until soft when poked with a fork (about 30-40 minutes). Strain out water and return to the pot.
4. Mash the potatoes and mix in the milk, butter, garlic powder, salt and pepper. Evenly distribute into 5 bowls.
5. Top each bowl with 1/5 of the chicken bites, 1 tablespoon of corn, and 1/2 an ounce of cheese.
6. In a saucepan over medium heat, melt the butter. Whisk in the flour (It will be clumpy). Slowly whisk in the broth, about 1/4 cup at a time. Stir continuously until well combined and thick.
7. Pour evenly over all 5 bowls or pack separately. Store meals in the fridge until ready to eat.
8. When ready to eat, air fry the whole bowl for 10 minutes at 350 degrees or microwave for about 3 minutes.

 

Link to Video:

https://www.instagram.com/reel/CtXSZ13gUz9/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==