Rating: 4.67 stars
2 Ratings
  • 5 star values: 1
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

This healthy recipe for crispy chicken schnitzel involves coating the chicken breasts with fresh whole-wheat breadcrumbs and oven “frying” using a mist of olive oil cooking spray instead of frying in lots of oil. Serve on a bed of mixed greens or with mashed potatoes.

Source: EatingWell Magazine, May/June 2014

Gallery

Recipe Summary test

total:
30 mins
Servings:
4
Advertisement

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 450 degrees F. Coat a large baking sheet with cooking spray.

    Advertisement
  • Cut chicken breasts in half horizontally. Cover with a large piece of plastic wrap and pound with the smooth side of a meat mallet or a heavy saucepan to an even 1/4-inch thickness. Sprinkle the chicken with 1/4 teaspoon each salt and pepper.

  • Place flour in one shallow dish and eggs in another. Zest lemon and combine the zest with breadcrumbs in a third shallow dish. (Slice the lemon for serving; set aside.) Coat both sides of the chicken in the flour, shaking off any excess, then dip in egg. Coat on both sides with the breadcrumbs, pressing to help them stick. Place the chicken on the prepared baking sheet. Coat on both sides with cooking spray.

  • Bake the chicken until golden brown and no longer pink in the center, 10 to 12 minutes.

  • Meanwhile, melt butter in a small saucepan over medium-high heat. Cook until just beginning to brown, about 2 minutes. Add oil and shallot; cook for 30 seconds more. Remove from heat; add herbs and the remaining 1/4 teaspoon each salt and pepper. Serve the chicken with the herb sauce and lemon slices.

Tips

Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition Facts

1 cutlet & 1 Tbsp. sauce
320 calories; protein 28.9g; carbohydrates 15.7g; dietary fiber 2.3g; sugars 1.6g; fat 15.3g; saturated fat 5.7g; cholesterol 139.9mg; vitamin a iu 479IU; vitamin c 6.8mg; folate 27.4mcg; calcium 71.2mg; iron 2.4mg; magnesium 45.5mg; potassium 321.4mg; sodium 486.8mg; thiamin 0.2mg; added sugar 1g.

1 starch, 3 lean meat, 1/2 medium fat meat, 2 fat

Advertisement