I won’t lie, I absolutely love KFC, but I can’t bring myself to eat so much fat and oil unless I’m otherwise incurably hungover. I’m not one for counting calories or macros in general to be honest. I find that if I stick to a routine of eating well, I know there or there about whether my diet is in keeping with my fitness and body goals. BUT just for arguments sake; a typical KFC chicken breast would set you back 390 cals, 190 of which are fat. When the average person goes for 2 pieces of chicken, a side (normally chips at 270 cals), a drink (240 cals) and some sauce (100 cals), it soon adds up to 1390 calories AND a whole world of salt thrown in for good measure. Delicious yes, healthy, most definitely not unfortunately, as we all know!
This fakeaway however is the answer to all of those problems! 400 cals for the chicken (including batter), 105 cals for the sweet potato wedges and 150 cals for the corn on the cob means 655 cals in total. 735 CALORIES LESS THAN A KFC. I’d say even that considered, this is still probably the highest cal fakeaway I’ve done, so it really does feel like a treat but is still a staggering amount better for you than a trip to your local takeaway fried chicken shop.
Add that to the fact that you’re paying roughly a third as much AND, in my humble opinion I think you’re getting much more flavour and taste PLUS much more nutrition. The salty and smokey paprika sweet potato chips are incomparable to the standard greasy but dry chips you’d get at a KFC (admittedly chips are their weakest point). You’re saving enough fat and sugar that you can go ahead and treat yourself to two mars bars and you’d still have some calories left over compared to a KFC.
ANYWAY now that that rant is over…. I really hope you enjoy the recipe, please remember to @tag me and #LeanStudentChef if you’re posting on Instagram as I love nothing more than seeing people using my recipes!
This is all from Asda, apart from the ones marked as Lidl.
- 8 mini frozen corn on the cob (1.30p)
- 4 chicken breasts (£4.50)
- 500g Sweet Potato (50p)
- 300g Wholemeal Bread Flour (15p)
- 2 Tbsp Paprika (10p) (Lidl)
- 1 Tbsp Salt Fry Light butter
- 1 Tbsp Garlic granules (5p) (Lidl)
- 1/2 Tbsp All spice (5p)
- 1/2 Tbsp Dried Oregono (5p)
- 1/2 Tbsp Dried Parsley (5p) (Lidl)
- 1/2 Tbsp dried rosemary (5p)
- 1 Tbsp Onion granules (10p)
- 1 Tbsp Chilli powder (10p)
- 1 Tbsp Black pepper
- 1 Tbsp Herbes de Provence (10p)
- 3 free range eggs (36p)
You’ll need 2 baking trays (one for the chips and one for the chicken), large saucepan and microwave.
Pre heat the oven to 200 degrees.
1. Chop the sweet potato into chips and pop on a baking try, evenly spray with low cal butter and then sprinkle with salt, pepper and a Tbsp Paprika. Pop in the oven for 30 mins – flip halfway.
2. Combine the flower, a Tbsp salt, a Tbsp pepper and the rest of the dried herbs in a bowl. 1 minute.
3. In a separate bowl, beat the 3 eggs together. 1 minute.
4. Cut the chicken breasts in half lengthways and dip each in the egg before coating with the batter mixture and leaving for a couple of minutes to dry before spraying lightly with some low cal butter (I use @frylightuk). 3 minutes.
5. Pop the chicken in the oven too for 22 minutes, flip half way.
6. Boil the kettle in the mean time with enough water for the corn. Pop the corn on a medium heat for 5 minutes to defrost and slightly cook then drain and leave to dry for a few minutes. 7 minutes.
7. With 4 minutes to go, a spray of fry light on each corn and a sprinkle of salt and pepper. Then pop the corn cobs in the microwave for 4 minutes.
Take the chicken off the heat, the corn out of the microwave and the chips out of the oven and SERVEEE IT UP