Dinner

High‑Protein Popcorn Chicken Mash Bowls

Name: High-Protein Popcorn Chicken Mash Bowls
Cook time: 35 min
Total time: 35 min
Yield: 4 servings
Ingredients: 800 g Chicken breast; 900 g Potatoes; 100 g Sweet corn; 120 ml Crème Fraîche; 60 ml Fat-free milk; 2 tbsp Butter; 1 pcs Eggs; 2 tbsp Cornstarch; 100 g All-purpose flour; 1 tsp Baking powder; Chives; 400 ml Beef stock; ½ tsp Worcestershire Sauce; 1 tsp Oregano; ½ tsp Ground Ginger; 2 tsp Paprika powder; 1 tsp Onion powder; 2 tsp Garlic powder; 2 tsp Salt; 2 tsp Black pepper; 1 tbsp Water; Olive oil

Crispy seasoned popcorn chicken with creamy mashed potatoes, grilled sweetcorn, and homemade low-calorie gravy for a high-protein meal-prep bowl.

4

Servings

35 min

Cook time

705

Calories

59 g

Protein

Plan this recipe

Ingredients

22 items

Servings

4

800 g Chicken breast
diced
900 g Potatoes
peeled and diced
100 g Sweet corn
120 ml Crème Fraîche
or sour cream
60 ml Fat-free milk
2 tbsp Butter
optional
1 pcs Eggs
2 tbsp Cornstarch
100 g All-purpose flour
1 tsp Baking powder
Chives
optional, chopped
400 ml Beef stock
or made from cube
½ tsp Worcestershire Sauce
1 tsp Oregano
½ tsp Ground Ginger
2 tsp Paprika powder
1 tsp Onion powder
2 tsp Garlic powder
2 tsp Salt
2 tsp Black pepper
1 tbsp Water
Olive oil
avocado oil spray

Required equipment

Stovetop
Oven

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Instructions

16 steps

Temperature

1
Dice 800 g Chicken breast into bite-sized cubes.
2
Add the Chicken breast to a bowl with 1 pcs Eggs, 1 tsp Garlic powder, 1 tsp Onion powder, 1 tsp Paprika powder, 1 tsp Salt and 1 tsp Black pepper. Mix until fully coated.
3
In a separate bowl, mix 100 g All-purpose flour, 1 tsp Garlic powder, 1 tsp Paprika powder, 1 tsp Oregano, ½ tsp Ground Ginger, 1 tsp Baking powder, 1 tsp Salt and 1 tsp Black pepper.
4
Coat the Chicken breast pieces in the seasoned flour mixture until evenly covered.
5
Place the coated Chicken breast on a rack or tray which can go into the oven. Spray with cooking oil or brush with some Olive oil.
6
Put in the oven at 390 °F for 20 minutes, until crisp and cooked through.
7
Peel and dice 900 g Potatoes.
8
Boil the peeled and diced Potatoes in salted water until fork tender.
9
Drain the Potatoes and mash until smooth.
10
Mix the 120 ml Crème Fraîche, 60 ml Fat-free milk, and optional some 1 tbsp Butter into the Potatoes until creamy. Season with Salt to taste.
11
To make the sauce: Mix the 2 tbsp Cornstarch with 1 tbsp Water in a container.
12
Add 400 ml Beef stock, the cornstarch water, and ½ tsp Worcestershire Sauce to a pan over medium heat and bring to a bubble.
13
Simmer and stir until the gravy has thickened.
14
100 g Sweet corn. Slice them off the cob or have them ready from a can.
15
Lightly brown the 1 tbsp Butter in a pan, then add 100 g Sweet corn and sauté for 3 minutes so it stays slightly crunchy.
16
Add mashed Potatoes, popcorn chicken, grilled corn, and gravy to meal-prep containers. Garnish with Chives if using.