Baked Chicken Schnitzel and veggie medly

7 30 464
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 6
Baked Chicken Schnitzel and veggie medly
Health Highlights
A delicious meal high in protein, good carbohydrates

Ingredients


1 tbsp Olive Oil, Extra Virgin
6 breast Chicken breast, boneless, skinless (halved lengthwise and flattened)
1 tbsp Salt
1 tbsp Black pepper
2 medium Egg (beaten)
2 cup Panko bread crumbs
450 gm Mixed vegetable salad (Get ready made bag)

Instructions


Preheat oven to 220°C.

Instead of making the chichen breasts yourself, get them ready made at Woolworths with 4 pieces.

To make your own Schnitzels:

Line a large baking sheet with aluminum foil and drizzle olive oil over foil. Place baking sheet in preheated oven.

Flatten chicken breasts so they are all about 1/4-inch thick. Season chicken with salt and pepper.

 Beat eggs with salt and pepper in a shallow bowl. Have bread crumbs on a separate large plate. Dredge each chicken piece in egg, and then bread crumbs and set aside in 1 layer on a clean plate. Repeat with remaining chicken.

Remove baking sheet from oven and arrange chicken in 1 layer on the sheet. Drizzle more olive oil over each piece of coated chicken.

Bake in the preheated oven for 10 minutes. Flip chicken and continue baking until no longer pink in the center and the breading is lightly browned, 10 minutes more. An instant-read thermometer inserted into the center should read at least 74°C.


Steam your vegetables for 3-5 minutes either on the stove or in the microwave


Add salt pepper and chili flakes to taste



Nutrition Facts

Per Portion

Calories 464
Calories from fat 107
Calories from saturated fat 23.4
Total Fat 11.9 g
Saturated Fat 2.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 4.1 g
Cholesterol 233 mg
Sodium 1870 mg
Potassium 1041 mg
Total Carbohydrate 31 g
Dietary Fiber 2.7 g
Sugars 4.6 g
Protein 60 g

Dietary servings

Per Portion


Grain 1.0
Meat 2.6
Meat Alternative 0.2
Vegetables 0.8

Energy sources


Pygal25%442.69602685849156133.6056133171826423%444.55996240144054254.4312523402004452%292.36783260561606199.5459583986959225%23%52%CarbohydratesFatProtein

Meal Type(s)





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