Chicken Schnitzel with Coleslaw

Chicken Schnitzel with Coleslaw

This is a healthier way to enjoy chicken schnitzel. To keep fat levels down & make the chicken moist & juicy, we've oven baked the chicken instead of frying it.

CAL P/SERVE
580
kJ P/SERVE
2430
FAT P/SERVE
16.8g
CARBS P/SERVE
19.9g
PROTEIN P/SERVE
83.4g
SUGAR P/SERVE
9.0g
SODIUM P/SERVE
384g
FAT
%
3.3%
ENERGY RDI%
27.9%

Despite making the coleslaw with 20g of regular mayonnaise, this recipe is only 0.3g per 100g off being classified as low fat.

The portion sizes of this recipe are generous and make this recipe a perfect dinner recipe as well as a substantial lunch.

Ingredients

  • 2 Chicken Breasts, no skin.
  • Plain Flour, in a bowl, approx. 1 cup
  • 1 egg, in a bowl, mixed with fork, 2 tablespoons water, add 1 teaspoon garlic powder
  • 1.5 cups Breadcrumbs, in a bowl, mixed with herbs and pepper

Coleslaw

  • 2 cups shredded cabbage
  • 1 carrot grated
  • 2 spring onions diced
  • 2 tablespoons parsley
  • 2 tablespoons mayonnaise (we used Thommy Brand)
  • 2 teaspoon lemon juice
  • 2 tablespoons apple juice
  • 2 tablespoons low fat natural yoghurt
  • 1 tablespoon lite sour cream
  • 1 teaspoon Dijon mustard

Method

  1. Preheat oven 190C Fan Forced
  2. Set up the following three bowls:

    Bowl 1: Plain flour, season with salt and pepper (S&P)
    Bowl 2: 1 egg Mix in water, add garlic powder (or crushed garlic)
    Bowl 3:  Breadcrumbs, Italian herbs and S&P

  3. Flatten the thick part of your chicken breast in between cling film and gently bang with wooden roller or mullet.
  4. Now dip each breast, 1 at a time into flour, shake excess off then into egg wash, then crumb with the breadcrumbs, set aside on a plate.
  5. Grab a baking tray, line with baking paper, spray each side of the breast with canola cooking spray.  Cook for 10 mins, then pull out tray and turn over and cook a further 10 mins.  If you press the thickest part of the breast and it is firm it should be cooked.
  6. Plate up with coleslaw and lemon wedge.

Nutrition Table

Servings: 2 Serving size:509g
Average Serve Average 100g
Energy 2430 kJ 478 kJ
  580 Cal 114 Cal
Protein 83.4 g 16.4 g
Fat, total 16.8 g 3.3 g
- Saturated 3.9 g 0.8 g
Carbohydrate 19.9 g 3.9 g
- Sugars 9.0 g 1.8 g
Sodium 384 mg 75 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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