Low Fat Kapsalon

Experience the guilt-free indulgence of this Low Fat Kapsalon, a lighter take on the popular Dutch fast-food classic. Tender strips of spiced chicken breast are layered over golden baked potato fries, crowned with melty low-fat cheese, and finished with a vibrant medley of fresh lettuce, tomato, cucumber, and red onion. The dish is elevated by a tangy homemade garlic-yogurt sauce, adding a creamy yet refreshing touch. Perfectly balanced in flavor and texture, this healthy Kapsalon is easy to prepare, taking just 40 minutes from start to finish. Enjoy all the bold, satisfying flavors you love in a healthier, low-fat version that’s perfect for a quick, nourishing dinner.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 2

Ingredients

• 200 grams Chicken breast
• 1 teaspoon Garlic powder
• 1 teaspoon Paprika
• 0.5 teaspoon Ground cumin
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 tablespoon Olive oil
• 200 grams Frozen potato fries
• 50 grams Low-fat cheese
• 100 grams Lettuce
• 1 medium Tomato
• 0.5 medium Cucumber
• 0.5 medium Red onion
• 100 grams Low-fat yogurt
• 1 tablespoon Lemon juice
• 1 tablespoon Fresh parsley
• 1 clove Garlic

Directions

Step 1

Preheat your oven to 220°C (428°F) and prepare a baking sheet with parchment paper.

Step 2

Spread the frozen potato fries in a single layer on the baking sheet. Bake in the oven for 20-25 minutes, turning once halfway through, until golden and crispy.

Step 3

Meanwhile, slice the chicken breast into thin strips. In a bowl, combine the chicken strips with garlic powder, paprika, ground cumin, salt, black pepper, and olive oil, mixing well until the chicken is evenly coated.

Step 4

Heat a non-stick skillet over medium-high heat. Add the seasoned chicken strips and cook for 6-8 minutes until the chicken is fully cooked and browned, stirring occasionally.

Step 5

While the chicken and fries cook, prepare the toppings by chopping the lettuce, dicing the tomato, slicing the cucumber, and thinly slicing the red onion.

Step 6

To prepare the garlic-yogurt sauce, mix the low-fat yogurt with finely minced garlic, lemon juice, and chopped fresh parsley. Stir until combined and set aside.

Step 7

Once the fries are done, remove them from the oven and transfer them into an oven-safe dish. Layer the cooked chicken over the fries, followed by an even layer of low-fat cheese.

Step 8

Return the dish to the oven for an additional 3-5 minutes or until the cheese is melted.

Step 9

Remove from the oven and top with chopped lettuce, diced tomatoes, cucumber slices, and red onion.

Step 10

Drizzle the prepared garlic-yogurt sauce over the top or serve it on the side.

Step 11

Serve immediately and enjoy your low-fat Kapsalon!

Nutrition Facts

Serving size	(983.9g)

Amount per serving	% Daily Value*
Calories	1153.3

Total Fat 54.4g	0%
Saturated Fat 10.6g	0%
Polyunsaturated Fat 12.5g
Cholesterol 187.5mg	0%
Sodium 4065.9mg	0%
Total Carbohydrate 86.4g	0%
Dietary Fiber 9.1g	0%
Total Sugars 25.8g
Protein 86.5g	0%

Vitamin D 55.9IU	0%
Calcium 710.7mg	0%
Iron 5.8mg	0%
Potassium 2526.9mg	0%

*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.

Source of Calories

Fat: 41.4%

Protein: 29.3%

Carbs: 29.3%