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Chicken Schnitzel
Servings: x4
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Cuisine Type: European (other)
Freezable:  Yes
Ingredients:
  • 4 chicken breast, boneless, skinless
  • 1/2 tsp salt, sea
  • 1/4 tsp pepper, black freshly ground
  • 2 tbsp flour, all purpose
  • 2 tbsp Dijon mustard
  • 2 egg white, lightly beaten
  • 1/2 cup panko bread crumbs1
  • 2 tbsp cheese, Parmesan, low sodium, grated
  • 2 tsp parsley, fresh italian / flat leaf, chopped
  • 2 tsp chopped chives, fresh
  • 1 clove garlic, minced
  • 1 tbsp olive oil
  • 1/2 lemon, cut into wedges
  1. Alternatives would be: bread crumbs, Italian
Instructions:
  1. Prep
    1. Preheat oven to 400F.
    2. Place chicken breasts between 2 sheets of plastic wrap and pound to 1/2" thickness.
    3. Season with salt and pepper.
    4. Place flour in shallow dish.
    5. Combine mustard and egg whites in another shallow dish.
    6. Combine bread crumbs, cheese, parsley, chives and garlic in another shallow dish and mix to blend.
    7. Dredge each chicken breast in flour; then in egg mixture; then in bread crumb mixture to coat evenly.
  2. Cooking
    1. Heat olive oil in a large pan over medium high heat.
    2. Saute chicken until browned about 2 1/2 minutes.
    3. Turn chicken to place other side down in pan.
    4. Place in oven and bake for 8 minutes or until chicken is done and browned on underside.
    5. Serve with lemon wedges.
Nutritional Facts
Nutrient (per serving)% DV
Calories 28614%
Total Fat 7g11%
    Saturated Fat 2g9%
    Trans Fat 0g--
Cholesterol 85mg28%
Sodium 601mg25%
Total Carbohydrate 16g5%
    Dietary Fiber 2g8%
    Sugars 1g--
Protein 39g77%
Vitamin A 134iu3%
Vitamin C 19mg32%
Calcium 107mg11%
Iron 2mg13%