K"F"C Dinner Box



This recipe has been a massive hit when we have had friends and family over for dinner. A winner with adults and kids alike. The best thing is, you won't have that regret you get when you tempt fate with the Colonel.

Serves: 4

Prep: 45 minutes (or overnight)

Cooking time: 45 minutes

Equipment:

Measuring cups

Measuring spoons

Large zip-lock bag

Large glass mixing bowl

Sharp knife

Whisk

Baking trays x2

Baking paper

Large pot

Tongs

Potato masher

Ingredients:

KFC

1/2 cup whole milk

1/2 lemon juice

1 tablespoon Dijon mustard

2 cloves garlic, minced

1kg chicken (drumsticks/nibbles/breast diced)

1 cup flour (GF if preferred)

2 teaspoon baking powder

1 tablespoon smoked paprika

4 tablespoons sesame seeds

1 teaspoon cayenne powder (optional) 1 teaspoon sea salt

1 teaspoon cracked black pepper

Olive oil (spray preferred)

Coleslaw

1/4 purple cabbage sliced

2 medium carrots, grated

1 tablespoon full-fat whole egg mayonnaise

1/2 teaspoon horseradish cream

Mash

2 potatoes, peeled and cut into quarters

->Substitute 1 potato for a sweet potato (optional)

1 cup frozen peas

1 head of broccoli

1 1/2 tablespoons of salted butter

Salt and pepper to taste.

Instructions:

1. In large glass mixing bowl, combine milk and lemon juice and whisk. Set aside for a couple of minutes. Add in the minced garlic and mustard then whisk again. Throw in the chicken and make sure it is all covered in your mixture. Put in the fridge to soak for a minimum of half an hour or overnight.

2. Turn your over up to 200 degrees C and line trays with baking paper. In your large zip-lock bag, throw together the flour, baking powder, paprika, sesame seeds, salt and pepper (a teaspoon of cayenne powder as well if you want some extra kick). Take your chicken and dip 1 to 2 pieces at a time into your coating, close then bag and shake until well covered. Repeat until all your chicken is coated and on the trays. Spray or drizzle your chicken with oil. Put into the over for 25 minutes, turn, then return to oven to cook for a further 20 minutes.

3. With the chicken in the oven, put your potato and broccoli into a large saucepan of water and bring to a boil. Reduce to a simmer and cook for 10 minutes. Tip in frozen peas cook for another 5 minutes then drain. Add the butter and mix through. When butter has melted, add salt and pepper then mash.

4. For the coleslaw, combine all the ingredients in a bowl and toss.

  • You might need to play around with the quantities of the dry ingredients for your coating. The smaller the chicken pieces, the more coating your will need. Diced breast will need more than nibbles which will need more than drumsticks. This recipe is suited for the nibbles.

  • Substitute chicken for cauliflower florets and make popcorn "chicken".

  • Don't try to overload your zip-lock bag with chicken to save time. The bag becomes a gluggy mess and your coating won't stick. Be patient, it's worth it!

Recipe inspired by I Quit Sugar with Sarah Wilson.


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BODYWISE MYOTHERAPHY & PILATES

125 Buckley Street, Essendon, VIC, 3040

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Our clinic services the areas of Essendon, Moonee Ponds, Ascot Vale, Brunswick, Brunswick West, Maribyrnong, Strathmore, Niddrie, Keilor, Avondale Heights, Keilor Park, Airport West, Flemington, Pascoe Vale, Tullamarine, Essendon Fields.