Recipes · Dutch · Main Courses
Kapsalon (Fries with Chicken and Cheese)
One serving has 781 kcal and 45 g protein, and at least a fifth of a woman's daily need of pyridoxine (115%), phosphorus (90%), vitamin K (90%), niacin (77%), selenium (76%) and cobalamin (65%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (494 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein
- Contains: dairy, egg, mustard, poultry
Ingredients
- 200 g Potatoes, russet, raw
- 20 g Vegetable oil
- 150 g Chicken thighs, boneless, skinless, raw
- 40 g Gouda cheese
- 30 g Lettuce, iceberg, raw
- 30 g Tomatoes, raw
- 15 g Mayonnaise
- 3 g Garlic, raw
- 5 g Sriracha
- 0.5 g Salt
- 0.2 g Black pepper
- 0.3 g Paprika
Method
- Season the chicken with the paprika, salt and pepper, and fry in half the oil for 8-10 minutes until browned and cooked through (74 °C/165 °F); slice thinly.
- Cut the potatoes into fries, rinse, pat dry, and fry in the remaining oil at 180 °C (350 °F) until golden and crisp; drain.
- Spread the hot fries in an oven-proof dish, top with the sliced chicken, then scatter the cheese over everything.
- Grill or broil for 3-4 minutes until the cheese is melted and bubbling.
- Mix the mayonnaise with the crushed garlic for a garlic sauce.
- Scatter the lettuce and tomato over the top, and drizzle with the garlic sauce and the hot sauce before serving immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 781 kcal | 37% |
| Carbohydrates | 41.4 g | |
| Water | 354 mL | |
| Fiber | 3.6 g | 12% |
| Protein | 44.8 g | 93% |
| Tryptophan | 0.48 g | |
| Threonine | 1.8 g | |
| Isoleucine | 2 g | |
| Leucine | 3.6 g | |
| Lysine | 3.9 g | |
| Methionine | 1.1 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.7 g | |
| Valine | 2.2 g | |
| Histidine | 1.3 g | |
| Fat | 48.8 g | |
| Monounsaturated | 12.4 g | |
| Polyunsaturated | 20 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 17.3 g | |
| Saturated | 13.6 g | |
| Trans-Fats | 0.19 g | |
| Cholesterol | 193 mg | |
| Calcium | 334 mg | 33% |
| Copper | 0.36 mg | 40% |
| Iron | 3.5 mg | 19% |
| Magnesium | 100 mg | 32% |
| Manganese | 0.5 mg | 28% |
| Phosphorus | 630 mg | 90% |
| Potassium | 1,399 mg | 30% |
| Selenium | 41.8 µg | 76% |
| Sodium | 881 mg | |
| Zinc | 4.7 mg | 59% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.53 mg | 48% |
| Niacin (vitamin B3) | 10.8 mg | 77% |
| Pantothenic acid (vitamin B5) | 0.87 mg | 17% |
| Pyridoxine (vitamin B6) | 1.5 mg | 115% |
| Folate (vitamin B9) | 57.7 µg | 14% |
| Cobalamin (vitamin B12) | 1.6 µg | 65% |
| Choline | 122 mg | 29% |
| Vitamin A | 113 µg | 16% |
| Vitamin C | 18.6 mg | 25% |
| Vitamin D (D2 + D3) | 10.6 IU | 2% |
| Vitamin E | 3.1 mg | 20% |
| Vitamin K | 80.9 µg | 90% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.5 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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