Heart-Healthy Kapsalon
Transform your favorite Dutch comfort food into a guilt-free indulgence with this Heart-Healthy Kapsalon! This nutritious twist on the classic dish swaps regular fries for crispy, oven-baked sweet potato fries and features protein-packed grilled chicken seasoned with paprika and garlic. Layered with a refreshing salad of mixed greens, cherry tomatoes, and cucumbers, and topped with a creamy, homemade yogurt-garlic sauce, this version of kapsalon cuts back on calories without compromising on flavor. Finished with a sprinkle of low-fat cheese and fresh parsley, it’s a wholesome, satisfying meal perfect for a quick weeknight dinner or meal prep favorite. Packed with vibrant ingredients and bold flavors, this healthy kapsalon recipe is your new go-to for satisfying clean eating cravings!
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Recipe Information
Ingredients
- 4 medium sweet potatoes
- 2 tablespoons olive oil
- 1 pound skinless chicken breast
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 4 cups mixed greens
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 cup low-fat Greek yogurt
- 1 tablespoon lemon juice
- 1 clove fresh garlic
- 1 cup low-fat grated cheese
- 2 tablespoons fresh parsley
Instructions
Preheat the oven to 425°F (220°C).
Peel and cut the sweet potatoes into thin fries. Toss them in a bowl with 1 tablespoon of olive oil, salt, black pepper, and paprika.
Spread the sweet potato fries on a baking sheet lined with parchment paper. Bake in the preheated oven for 25-30 minutes, flipping halfway through, until golden brown and crispy.
While the fries are baking, prepare the chicken. Cut the chicken breast into strips and season with garlic powder, paprika, salt, and black pepper.
Heat the remaining tablespoon of olive oil in a non-stick skillet over medium-high heat. Cook the chicken strips until browned and cooked through, about 8-10 minutes. Remove from heat and set aside.
Prepare the salad by halving the cherry tomatoes and slicing the cucumber. Mix in a bowl with the mixed greens.
For the sauce, finely mince the garlic clove and mix it with the low-fat Greek yogurt, lemon juice, and a pinch of salt.
Once the sweet potato fries are done, remove them from the oven and allow them to slightly cool.
In each serving dish, layer the sweet potato fries, followed by grilled chicken, salad, and grated cheese.
Drizzle the yogurt-garlic sauce over the top and sprinkle with fresh chopped parsley before serving.
Nutrition Facts
Calories |
2362 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.6 g | 89% | |
| Saturated Fat | 23.8 g | 119% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 473 mg | 158% | |
| Sodium | 4811 mg | 209% | |
| Total Carbohydrate | 152.7 g | 56% | |
| Dietary Fiber | 23.1 g | 82% | |
| Total Sugars | 55.0 g | ||
| Protein | 239.2 g | 478% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 3006 mg | 231% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 1631 mg | 35% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
