Chicken Schnitzel

Chicken Schnitzel

Blood Sugar: 6Servings: 4Preparation Time: 10minMeal Category: Dinner
Micronutrients:CalciumFolateVitamin A

Macronutrients per 100g

Energy
209kcal
Sugar
1g
Fat
9g
Fiber
2g
Sat fat
2g
Protein
22g
Carbs
11g
Sodium
355mg

Ingredients

500g / 17.64oz skinless Chicken breast fillets, 120g / 4.23oz fresh Wholegrain sourdough breadcrumbs, 35g / 1.23oz grated Parmesan cheese, 1 tbsp finely chopped Flat-leaf parsley leaves, 1 tbsp Sesame seeds, 0.5 tsp freshly ground Black pepper, 0.5 tsp grated Lemon zest, 40g / 1.41oz Plain flour, 2 large Eggs, 2 tbsp Extra virgin olive oil

Preparation

1. Slice each skinless Chicken breast fillet (500g / 17.64oz) in half horizontally. Beat with a meat mallet until about 5mm thick. 2. Combine 120g / 4.23oz fresh Wholegrain sourdough breadcrumbs, 35g / 1.23oz grated Parmesan cheese, 1 tbsp finely chopped Flat-leaf parsley leaves, 1 tbsp Sesame seeds, 0.5 tsp freshly ground Black pepper, and 0.5 tsp grated Lemon zest in a shallow bowl. 3. Put 40g / 1.41oz Plain flour in another shallow bowl. Whisk 2 large Eggs in a third shallow bowl. 4. Dust the Chicken fillets in the flour, then dip into the Egg, turning to coat. Finally, toss the Chicken in the breadcrumb mixture, covering all sides. 5. Heat 2 tbsp Extra virgin olive oil in a large frying pan over medium heat. Cook the Chicken in batches for 5 minutes on each side or until golden and cooked through.

Micronutrients % of RDI

Iron
2% of RDI
Magnesium
27% of RDI
Vitamin C
1% of RDI
Omega 3
3% of RDI
Vitamin A
38% of RDI
Calcium
15% of RDI
Folate
44% of RDI

Good to know

You can crumb the chicken ahead and place it on a plate in a single layer, covered with plastic wrap. Use up any stale or left-over bread by making breadcrumbs – blitz the bread in a food processor and store it in an airtight container in the freezer. No need to thaw before use.

How to Prepare

1. Slice each skinless Chicken breast fillet (500g / 17.64oz) in half horizontally. Beat with a meat mallet until about 5mm thick. 2. Combine 120g / 4.23oz fresh Wholegrain sourdough breadcrumbs, 35g / 1.23oz grated Parmesan cheese, 1 tbsp finely chopped Flat-leaf parsley leaves, 1 tbsp Sesame seeds, 0.5 tsp freshly ground Black pepper, and 0.5 tsp grated Lemon zest in a shallow bowl. 3. Put 40g / 1.41oz Plain flour in another shallow bowl. Whisk 2 large Eggs in a third shallow bowl. 4. Dust the Chicken fillets in the flour, then dip into the Egg, turning to coat. Finally, toss the Chicken in the breadcrumb mixture, covering all sides. 5. Heat 2 tbsp Extra virgin olive oil in a large frying pan over medium heat. Cook the Chicken in batches for 5 minutes on each side or until golden and cooked through.

Good to Know

You can crumb the chicken ahead and place it on a plate in a single layer, covered with plastic wrap. Use up any stale or left-over bread by making breadcrumbs – blitz the bread in a food processor and store it in an airtight container in the freezer. No need to thaw before use.

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