Section Title

Chicken Bowl

Chicken Bowl

Ingredients

This is a lower-calorie twist on a fast food bowl that includes chicken, mashed potatoes and gravy and corn.

Olive Oil Mashed Potatoes (8 half-cup servings)

  • 1 and ½ pounds small Yukon Gold potatoes, halved or cut into 2-inch chunks
  • 6 cloves garlic
  • ½ teaspoon salt
  • ½ teaspoon ground black pepper
  • 1 cup chopped scallion, green and white parts
  • 3 tablespoons extra-virgin olive oil

Roasted Corn (Makes eight ¼ cup servings)

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

Chicken Nuggets (8 servings)

  • 1 ½ pounds skinless, boneless chicken breast cutlets, cut into nugget-sized squares
  • 2 tablespoons salt-free all-purpose seasoning
  • 2 tablespoons smoked paprika
  • ½ teaspoon ground black pepper
  • ½ 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)
  • ¼ teaspoon salt

Herbed Brown Gravy (Serves 8)

  • 2 tablespoons olive oil
  • 1 cup chopped onions
  • 1/2 cup chopped carrots
  • ½ cup chopped celery
  • 3 cloves garlic, crushed
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • ½ teaspoon dried sage
  • ½ teaspoon ground black pepper
  • ¼  teaspoon salt
  • 2 tablespooons flour
  • 1 quart low-sodium chicken stock
  • 1 teaspoon Kitchen Bouquet
  • 1 bay leaf

Topping for Each Bowl
1 ounce of finely shredded 75 percent reduced-fat sharp cheddar cheese (made with 1 percent milk)

Serves: 8 (see instructions for assembly)

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. Broil on HIGH for ten minutes, until golden brown.

Chicken Nuggets
Preheat oven to 475 °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.

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. 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.

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. 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.

Assembly
Place 1/2 cup mashed potatoes and 1/4 cup roasted corn into each bowl. Divide chicken nuggets into bowls. Top with gravy and 1 ounce reduced fat cheddar cheese.

 

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.