KFC Famous Bowl Recipe (Family-Friendly Healthier Version)
⏱️ 40 minutes👥 6 servings❤️ Taste: 9/10
Nutrition Facts
Calories
N/A
Protein
N/Ag
Carbs
N/Ag
Fiber
N/Ag
Health Benefits
Gut Health7/10
Anti-Inflammatory8/10
Blood Sugar Control7/10
Ingredients
- •• 1 lb lean ground turkey (93% lean)
- •• 2 cups cauliflower mashed potatoes (see below)
- •• 1 cup brown rice
- •• 1 cup frozen corn
- •• 1 cup low-sodium chicken broth
- •• 1/2 cup reduced-fat sharp cheddar cheese
- •• 1/4 cup Greek yogurt
- •• 2 tbsp whole wheat flour
- •• 1 tbsp olive oil
- •• 1 tsp garlic powder
- •• 1 tsp onion powder
- •• Salt and pepper to taste
- •For cauliflower mashed potatoes:
- •• 2 medium potatoes, cubed
- •• 1 head cauliflower, chopped
- •• 2 tbsp Greek yogurt
- •• 1 tbsp butter
- •• Salt and pepper to taste
Instructions
- 11. Cook brown rice according to package directions
- 22. Steam cauliflower and potatoes until tender
- 33. Mash cauliflower and potatoes with Greek yogurt and butter
- 44. Brown turkey in olive oil, season with spices
- 55. Make gravy with broth and whole wheat flour
- 66. Layer in bowls: rice, meat, corn, mashed mixture, gravy
- 77. Top with cheese, serve hot
Smart Substitutions
• Ground beef→Lean ground turkey
Less saturated fat, same texture
💡 No change
• All white potatoes→Potato-cauliflower mix
Lower carbs, more nutrients
💡 40% lower
• Sour cream→Greek yogurt
More protein, less fat
💡 Better for blood sugar
• White flour→Whole wheat flour
More fiber, nutrients
💡 30% lower