49g protein for a sandwich + fries? Count me in!!
When I visit my parents, we often go out to eat at Kehde’s in Sedalia, MO - my go to is the Big Bird Sandwich + sweet potato fries 🤤 Recently I’ve been trying to make my favorite restaurant meals from home to save money + macros, so here is my version of that!! ⬇️
Kehde’s version: ~1072 cals | 76g protein | 91g carbs | 45g fats
My version: 544 cals | 49g protein | 51g carbs | 22g fats
Ingredients:
- 4 oz. thin-sliced chicken breast
- 2 slices deli ham
- 1 slice provolone cheese
- 1 tortilla or bun
- Chicken seasoning (Freddy's brand recommended)
- Onion, sliced
- Shredded lettuce
- 130g sweet potato, peeled and sliced thin
- Kinder's Caramelized Onion Seasoning
- 1 tablespoon olive oil spray
- 1 tablespoon mayo
- 1 tablespoon ketchup
- 1 teaspoon mustard
- 1 teaspoon BBQ sauce
- 1/4 teaspoon paprika
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Salt and pepper, to taste
Instructions:
- Pat the chicken breast dry with a paper towel. Drizzle or spray with olive oil, then sprinkle chicken seasoning evenly over both sides, pressing gently so it adheres.
- Heat a skillet over low-medium heat. Once warm, add the seasoned chicken breast and cook for 6–8 minutes on the first side, undisturbed, so it develops good color.
- Flip the chicken breast and cook for another 6–8 minutes on the second side, until it reaches an internal temperature of 165°F and is no longer pink in the center.
- During the last 2–3 minutes of cooking, add the deli ham slices to the same pan alongside the chicken. Let them sear for about a minute per side, just until lightly browned and warmed through.
- Transfer the cooked chicken to a plate. Immediately top it with the slice of provolone and loosely cover with foil or a lid for 2–3 minutes, allowing the residual heat to melt the cheese while the chicken rests.
- While the chicken cooks, preheat your air fryer to 350°F.
- Peel the sweet potato and slice it into thin, fry-shaped sticks, keeping the size as even as possible for consistent cooking.
- Place the sliced sweet potato in a bowl. Drizzle with olive oil and toss with Kinder's Caramelized Onion Seasoning until evenly coated.
- Arrange the seasoned sweet potato in the air fryer basket in a single layer if possible. Cook for 7 minutes, then pause and shake the basket to redistribute the fries. Return to the air fryer and cook for an additional 7 minutes, until golden and crisp at the edges.
- In a small bowl, combine the mayo, ketchup, mustard, and BBQ sauce. Add the paprika, garlic powder, onion powder, salt, and pepper. Whisk until fully combined and smooth.
- While the sauce comes together, thinly slice the onion for the sandwich.
- Once the chicken has rested and the cheese has melted, wipe out the pan if needed and warm the tortilla over low heat for about 30 seconds per side, just until pliable.
- Lay the warmed tortilla flat. Spread the sauce evenly across the center. Layer on the chicken with melted cheese, the seared ham, shredded lettuce, and sliced onion.
- Fold the sides of the tortilla in, then roll tightly from the bottom up to fully enclose the filling.
- Place the wrapped sandwich seam-side down back in the warm pan for 30–60 seconds to seal the tortilla closed and lightly toast the outside.
- Cut the sandwich in half on a diagonal. Plate alongside the sweet potato fries and serve immediately while warm.
I hope you enjoy your macro-friendly sandwich + fries 🫶🏻
