Looking for a satisfying and healthy meal option? Try the 1 tray (347 g) Golden Oven-Fried Chicken & Mash with 470 calories. This mouth-watering dish is a perfect solution for those who want to indulge in comfort food while still maintaining a healthy lifestyle.

Not only is it delicious, but it's also packed with important macronutrients. One serving provides a good balance of carbs, protein, and fats. Let's take a closer look at the nutritional information.

In this article, we'll explore some tips on how to prepare this dish, its health benefits, and some alternate cooking methods that you can try.

Calorie Count

The 1 tray (347 g) Golden Oven-Fried Chicken & Mash contains 470 calories in one serving. This is a substantial amount that can help to keep you feeling full and satisfied for longer periods of time. It's important to note that the calorie count may vary slightly depending on the ingredients and portions you use. However, this dish is still a great option for those who are looking to maintain a healthy diet without sacrificing flavor. To further reduce the calorie content, you can opt for lighter ingredients like skinless chicken breasts and low-fat milk when preparing the dish.

Macronutrient Breakdown

One serving of the 1 tray (347 g) Golden Oven-Fried Chicken & Mash provides a balanced blend of macronutrients. It contains 42 grams of carbohydrates, 38 grams of protein, and 17 grams of fat. Carbohydrates are one of the primary sources of energy for our cells and provide a quick burst of energy. Protein is essential for building and repairing tissues in the body. Fat is an important macronutrient that helps to absorb vitamins, insulate our organs, and regulate body temperature. This dish is an excellent source of all three macronutrients, making it a great option for those following a balanced diet.

Serving Size & Portions

The recommended serving size for the 1 tray (347 g) Golden Oven-Fried Chicken & Mash is one tray. This provides a complete meal that contains all the necessary macronutrients. Portion control is important to prevent overeating and maintain a healthy weight. One easy way to control portions is to use smaller plates and bowls. You should also aim to fill half your plate with vegetables, one quarter with protein, and one quarter with grains or starches. By following these guidelines, you can enjoy this delicious dish while still keeping your portion sizes in check.

Health Benefits

The 1 tray (347 g) Golden Oven-Fried Chicken & Mash is packed with important nutrients that offer several health benefits. Here are some of the benefits of this dish: - Chicken is an excellent source of protein, which helps to build and repair tissues in the body. - Potatoes are a good source of fiber, potassium, and vitamin C, which can support heart health and boost immunity.

Preparation Time

The 1 tray (347 g) Golden Oven-Fried Chicken & Mash takes around 20-30 minutes to prepare, depending on your cooking skills and kitchen equipment. The dish requires some basic cooking skills like marinating, frying, and baking. Make sure to plan ahead and allow enough time for marinating the chicken and cooking the potatoes. This will help to ensure that the dish is cooked to perfection. Overall, the preparation time for this dish is quite reasonable, making it a perfect option for a quick weeknight dinner.

Cooking Time

The 1 tray (347 g) Golden Oven-Fried Chicken & Mash takes around 30-35 minutes to cook in the oven at 425°F (218°C). The dish requires some basic baking skills like preheating the oven, arranging the ingredients on a baking sheet, and checking for doneness. Make sure to keep an eye on the dish while it's cooking to prevent burning or overcooking. You should also check the internal temperature of the chicken to ensure that it's fully cooked. Overall, the cooking time for this dish is quite reasonable, making it a perfect option for a quick and healthy meal.

Ingredients & Allergens

The 1 tray (347 g) Golden Oven-Fried Chicken & Mash is made with several healthy ingredients, including chicken breasts, potatoes, eggs, whole-wheat breadcrumbs, and milk. Here's a complete list of the ingredients: - 2 skinless chicken breasts - 2 medium potatoes, scrubbed and chopped into wedges

Flavor Profile

The 1 tray (347 g) Golden Oven-Fried Chicken & Mash has a crispy and savory flavor that is sure to satisfy your taste buds. The chicken is coated in a flavorful whole-wheat breadcrumb mixture that gives it a crispy and crunchy texture. The potatoes are seasoned with a blend of herbs and spices, including garlic powder, paprika, and black pepper, which adds a delicious smoky and savory flavor. Overall, this dish has a great balance of flavors and textures that make it a perfect comfort food option without compromising on taste.

Storage Instructions

The 1 tray (347 g) Golden Oven-Fried Chicken & Mash can be stored in the refrigerator for up to 3-4 days. Make sure to store it in an airtight container or wrap it tightly in plastic wrap to prevent moisture from entering. You can also freeze the dish for up to 2-3 months. To reheat, simply remove it from the freezer and let it thaw in the refrigerator overnight. Then, pop it in the oven at 350°F (177°C) for 15-20 minutes or until heated through. Overall, this dish is a great option for meal prep and can be easily stored and reheated for later use.

Alternate Cooking Methods

If you don't have an oven, you can still enjoy the 1 tray (347 g) Golden Oven-Fried Chicken & Mash by using alternative cooking methods like frying or grilling. To fry the chicken, simply heat up some oil in a pan over medium-high heat. Then, dip the chicken in beaten eggs and coat with the whole-wheat breadcrumb mixture. Fry for 2-3 minutes on each side or until golden brown and crispy. To grill the chicken, simply preheat your grill to medium-high heat. Then, brush the chicken with some olive oil and season with herbs and spices. Grill for 6-8 minutes on each side, or until the chicken is cooked through.