High Protein KFC Popcorn Chicken & Creamy Mash! 🔥🍗🥔 #mealprep #highprotein #kfcpopcornchicken#kfcfamousbowls #mashpotato #tastymealprep #easymealprep #lowcalorierecipes #gymfood #musclegain #fatloss #highproteinrecipes #panaceapalm #EasyRecipes ONLY 510 calories! Easy & Delicious High Protein Meal Prep, Perfect for those KFC Cravings 😋 Check out my high protein cookbooks for over 100+ recipes just like this one! 📕👨🏽‍🍳 (link in bio) Serves 4: 🍽️🍽️🍽️🍽️ Calories & Macros 📊 Per Meal: 510 calories 52g P | 53g C | 8g F KFC Popcorn Chicken - 800g chicken breast - 1 egg - tsp garlic powder - tsp onion powder - tsp paprika - tsp salt & pepper KFC breading - 100g plain flour - tsp garlic powder - tsp paprika - tsp oregano - 1/2 tsp ginger powder - tsp salt & pepper - tsp baking powder - Cooking spray (I use chosen foods avocado oil spray) Cooking Times 🔥 Airfry 200°C for 10-12 minutes Oven Bake 200°C for 18-20 minutes Creamy Mash Potatoes - 900g peeled & diced potatoes (uncooked weight - boil in salted water) - 120ml light crème fraiche (sub with reduced fat sour cream) - 60ml fat free milk - tbsp unsalted butter (optional) Low Calorie Homemade Gravy - 2 tbsp cornstarch + tbsp water (slurry) - 400ml beef stock (1 stock cube + 400ml water) - 1/2 tsp Worcestershire sauce Cooking info ⏲️ - To a pan on medium heat Add 400ml of beef stock to a pan with the cornstarch slurry and Worcestershire sauce. - Bring to a bubble then simmer on medium heat till thickened into a gravy. Grilled sweetcorn - Tbsp butter - Corn from one cob Cooking info ⏲️ - Slice the corn off the cob - lightly brown some butter in a pan then add the corn and sautee for 2-3 minutes in the butter. Not too long to leave a little crunch Optional garnish - chopped chives Storage & Heating ♨️ - Store for up to 5 days in the fridge - To reheat, place the contents in a bowl add a damp paper towel over the top and microwave for 3 minutes, once heated through mix well and enjoy! Check Out My High Protein Cookbooks for 100+ Recipes just like this one! (link in bio)👨🏽‍🍳📕 - @panaceapalm