Heart-Healthy Kapsalon

Transform your favorite fast-food indulgence into a nutritious delight with this Heart-Healthy Kapsalon recipe! Packed with wholesome ingredients, this lighter twist on the traditional Dutch comfort food swaps greasy fries for crispy oven-baked sweet potato fries, topped with tender, perfectly seasoned strips of skinless chicken. A vibrant medley of fresh mixed greens, cherry tomatoes, and cucumber adds a refreshing crunch, while a tangy, protein-packed Greek yogurt garlic sauce ties it all together. Finished with a sprinkle of low-fat grated cheese and a touch of fresh parsley, this guilt-free version retains all the bold flavors you love without the heavy calories. Ready in under an hour and perfect for meal prep or a nutritious family dinner, this Heart-Healthy Kapsalon is your new favorite way to indulge responsibly!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

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

Directions

Step 1

Preheat the oven to 425°F (220°C).

Step 2

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.

Step 3

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.

Step 4

While the fries are baking, prepare the chicken. Cut the chicken breast into strips and season with garlic powder, paprika, salt, and black pepper.

Step 5

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.

Step 6

Prepare the salad by halving the cherry tomatoes and slicing the cucumber. Mix in a bowl with the mixed greens.

Step 7

For the sauce, finely mince the garlic clove and mix it with the low-fat Greek yogurt, lemon juice, and a pinch of salt.

Step 8

Once the sweet potato fries are done, remove them from the oven and allow them to slightly cool.

Step 9

In each serving dish, layer the sweet potato fries, followed by grilled chicken, salad, and grated cheese.

Step 10

Drizzle the yogurt-garlic sauce over the top and sprinkle with fresh chopped parsley before serving.

Nutrition Facts

Serving size	1890.6 grams (1890.6g)

Amount per serving	% Daily Value*
Calories	2362

Total Fat 69.60g	89%
Saturated Fat 23.80g	119%
Polyunsaturated Fat 3.00g
Cholesterol 473mg	158%
Sodium 4811mg	209%
Total Carbohydrate 152.70g	56%
Dietary Fiber 23.10g	83%
Total Sugars 55.00g
Protein 239.20g	478%

Vitamin D 44IU	221%
Calcium 3006mg	231%
Iron 12mg	66%
Potassium 1631mg	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.

Source of Calories

Fat: 28.6%

Protein: 43.6%

Carbs: 27.8%