The KFC Famous Bowl was one thing I caved and got while I was pregnant, of course it wasn't as good or satisfying as I would have liked it to be. But it made me want to create a keto version which turned out delicious and hit the spot for sure and didn't feel crappy afterwards, like I do with most fast food.
Cauliflower Mashed Notes:
The main component of the famous bowl we need to make is the mashed potatoes. My two favorite potato replacements are radishes and cauliflower. I haven't made mashed radishes but it definitely is doable, the color would just be off putting if using baby red radishes cause I would not take time to peel all those little radishes. But the procedure would be the same as using cauliflower. Cooking recipes are very forgiving and there are tons of different ways and things you can use to make cauliflower mashed. You can use fresh or frozen, riced or florets for it. You can boil or steam in the microwave, on the stove or in an Instapot. The main objective is to get it all mushy and get as much moisture out as possible after it is done cooking so that you don't have watery tasting mashed cauliflower. You can add various things to the mashed, like sour cream, butter and heavy cream. I recommend adding some amount of cream cheese to keep the mashed on the thicker side. Then season how you prefer with salt, pepper, garlic onion or chive. Always start with less and add as you go because you can always add but it is hard to take away! You goal is to have the consistency and flavor of mashed potatoes, so add as you go to get the flavor you want. I do suggest using a food processor or emersion blender and regular blender may not work so good since you want a thick consistency that would be hard to move in the blender. You can prepare the cauliflower in advanced and reheat to 160 degrees in the oven. You can also freeze it in the baking dish to thaw and cook at a later date.
Gravy Notes:
There are many keto/low carb gravy recipe available on-line. I go the easier but maybe a little higher in carb option with just using arrowroot powder to thicken. There are carnivore options and options with xanthan gum you can use. You can use any beef stock you want for the gravy and I just seasoned to taste with garlic, onion and pepper. I added a splash of cream but you can easily whisk in a tiny bit of butter to make up for the lack of roux (butter and flour) in our gravy.
Chicken Notes:
There are many different ways you can bread chicken for a low carb version but I took the easy route to make dinner using Real Good Food chicken strips. They are good just a little on the expensive side so I try not to use them too much. I do have a fried chicken recipe you can use that I did in a live stream video- https://www.youtube.com/live/aDLqyPgm_-s?si=oA0Ypsf8w4Vz5kPu I did a whole piece of chicken but you can definitely do little nuggets of chicken and drop them in the oil as you bread. There are other ways I have done fried chicken strips with a pork rind breading also.
Corn is a component of the KFC famous bowl but corn kernels are very high in carbs, you can use baby corn in brine as a substitute which is much lower in carbs or just forgo the corn all together.
Last thing is cheese and you can use whatever kind you like and how ever much you want. Pretty simple dinner that you can prep ahead and have ready in about 15 minutes of cook time.
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KFC Famous Bowl Low Carb Knock Off
Cauliflower mashed: an 8x8 pan
2 Heads of fresh cauliflower or frozen (about 5 or 6 cups)
2-6oz. Cream Cheese (can sub Sour cream for some of it)
3-4 Tbs. Butter
1/4 tsp. Granulated Garlic-to taste
Onion or chives-to taste
Salt and pepper to taste
2 Tbs. Heavy Cream- Optional (can use some sour cream)
Cheddar cheese for the top
Gravy Ingredients:
2 Cups Beef Stock
1 Tbs. +1 tsp. Arrowroot powder and water
1 Tbs. Heavy Cream or Butter
garlic, onion, salt and pepper to taste
5oz. Real Good Chicken Strips for one portion
Instructions:
Steam or boil the cauliflower until tender enough that it smooshes between your fingers, if there are small pieces they will take less time to cook
Drain and let water evaporate before blending, if you are cooking right away preheat oven to 450 to warm through and melt the cheese
Add tot he food processor along with some cream cheese, butter, salt, pepper, garlic and onion, start with a little you can taste and adjust as you go
Processes until it is mostly pureed, if very thick add more butter, cream cheese or sour cream and continue to blend until smooth
Once it is nice and smooth, taste for flavor and seasoning and blend until it is mashed potato consistency
Place into a sprayed 8x8 dish and top with cheddar cheese, if making chicken tenders from scratch prep those before baking the cauliflower, bake the cauliflower for 15-20 minutes until it is about 150 degrees in the middle and the cheese is melted and bubbly, can broil for a few minutes to brown the cheese but a famous bowl barely has melted cheese on it
While the Cauliflower is baking, make the gravy and the chicken if using the real good food chicken strips, I air fried my chicken strips for 14 minutes
Bring the beef stock to a boil and season, mix the arrowroot with water and pour in as you whisk the stock and bring to a boil, add a splash of cream or butter and whisk and taste for seasoning and adjust if needed, turn on low until everything is ready to plate
Scoop mashed into bowl top with gravy, and chicken strips and more cheese if you like and enjoy!!
Macros Using: 1 +1/2 Cup Cauliflower with mashed add-ins, 2 Ounces Cheddar, 1/4 of the gravy recipe and 5 ounces of chicken strips in Carb Manager
717 Calories
55g Fat
18g Total Carbs
3g Fiber
15g Net Carbs
50g Protein
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