Low Sodium Kapsalon

Discover a healthier twist on a beloved Dutch classic with this Low Sodium Kapsalon! Combining crisp oven-baked fries, perfectly spiced chicken, and a gooey layer of low-sodium cheese, this recipe delivers all the indulgent flavors you love—without the excess salt. Topped with a refreshing salad of crisp iceberg lettuce, juicy cherry tomatoes, and crunchy cucumber, and finished with a creamy Greek yogurt and dill dressing, this guilt-free kapsalon is a delightful fusion of comfort and freshness. Perfect for a quick weeknight dinner or a lighter take on fast food, this dish brings vibrant flavors and balanced nutrition to your table in just under an hour.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 2

Ingredients

• 500 grams Potatoes
• 2 tablespoons Olive oil
• 300 grams Boneless chicken breast
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 1 teaspoon Paprika
• 0.5 teaspoon Black pepper
• 100 grams Low-sodium cheese
• 100 grams Iceberg lettuce
• 1 medium Cucumber
• 100 grams Cherry tomatoes
• 100 grams Greek yogurt
• 1 tablespoon Lemon juice
• 1 tablespoon Dill
• 1 tablespoon Fresh parsley

Directions

Step 1

Preheat the oven to 200°C (390°F).

Step 2

Peel and cut the potatoes into thick strips for fries. Toss them with 1 tablespoon of olive oil and spread them evenly on a baking sheet.

Step 3

Bake in the preheated oven for about 30 minutes, turning halfway, until golden and crispy.

Step 4

Meanwhile, cut the chicken breast into thin strips. Mix the garlic powder, onion powder, paprika, and black pepper in a small bowl.

Step 5

Coat the chicken strips with the spice mixture.

Step 6

Heat the remaining 1 tablespoon of olive oil in a skillet over medium heat. Add the chicken and cook for about 8-10 minutes or until fully cooked.

Step 7

Once the fries are done, layer them in the bottom of an oven-safe dish. Top with the cooked chicken strips.

Step 8

Sprinkle the low-sodium cheese evenly over the top.

Step 9

Return the dish to the oven for 5-7 minutes until the cheese is melted and bubbly.

Step 10

While the cheese is melting, prepare the salad by shredding the lettuce, slicing the cucumber, and halving the cherry tomatoes.

Step 11

In a small bowl, mix the Greek yogurt, lemon juice, and dill. Blend thoroughly for the dressing.

Step 12

Once the cheese is melted, remove the dish from the oven. Top with the salad mixture.

Step 13

Drizzle with the yogurt dressing and garnish with fresh parsley before serving.

Nutrition Facts

Serving size	(1458.7g)

Amount per serving	% Daily Value*
Calories	1597.2

Total Fat 62.3g	0%
Saturated Fat 21.9g	0%
Polyunsaturated Fat 4.2g
Cholesterol 332.8mg	0%
Sodium 1276.4mg	0%
Total Carbohydrate 135.0g	0%
Dietary Fiber 16.4g	0%
Total Sugars 17.2g
Protein 132.7g	0%

Vitamin D 21.4IU	0%
Calcium 1000.8mg	0%
Iron 10.4mg	0%
Potassium 4555.2mg	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: 34.4%

Protein: 32.5%

Carbs: 33.1%