HEART Insight:
doi: 10.1097/01.HEARTI.0000346509.08652.9a
Departments: The Hungry Heart/Round-Robin Dinner

Chicken Bowl

Free Access

Serves 8

To make this healthy version of a popular fast-food chain's decadent chicken bowl, prepare the four recipes below and on page 25. To assemble each bowl, layer as follows: mashed potatoes, corn, chicken nuggets, and gravy. Top each bowl with ½ ounce shredded low-fat Cheddar cheese

Figure. STILL TUCKER...
Figure. STILL TUCKER...
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Olive Oil Mashed Potatoes

1½ 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

Place the potatoes, garlic, and salt in a large saucepan and add enough water to cover the potatoes. Place over high heat and boil the potatoes until soft, about 15 to 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 1to 2 minutes.

Nutrition Analysis

Dietary Exchanges

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1 starch

1 fat

Roasted Corn

1 pound frozen corn kernels, thawed

1 teaspoon sugar

Butter-flavor cooking spray

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, in the upper third of the oven. Broil on HIGH for ten minutes, until golden brown.

Nutrition Analysis

Dietary Exchanges

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1 starch

Chicken Nuggets

1½ pounds skinless, boneless chicken breast cutlets, cut into nugget-size squares

2 tablespoons salt-free all-purpose seasoning

2 tablespoons smoked paprika

½ teaspoon ground black pepper

½ teaspoon salt

⅓ cup flour

4 beaten egg whites, in a large bowl

4 cups panko bread crumbs

¼ teaspoon salt

Preheat the 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-size 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 5 more minutes. Remove from the oven and sprinkle with salt.

Figure. This recipe ...
Figure. This recipe ...
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Nutrition Analysis

Dietary Exchanges

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1 starch

3 very lean meat

Herbed Brown Gravy

2 tablespoons olive oil

1 cup chopped onions

½ 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

In a large saucepan over medium high heat, heat the olive oil and sauté the onions, carrots, and celery until golden brown, about 4 to 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 to 15 minutes, until thickened. Strain through a fine-mesh strainer and discard the vegetables.

Nutrition Analysis

Dietary Exchanges

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1 fat

Chicken Bowl Combined Nutrition Analysis

Dietary Exchanges

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3½ very lean meat

3 starch

1 fat

© 2009 American Heart Association, Inc.

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