Chicken schnitzel is tasty and a dollar-saving champ – give it a go in this fantastic recipe.
Ingredients
- 4 (500g) chicken schnitzels (uncrumbed)
- 1/4 cup fresh sage leaves
- 4 slices prosciutto
- 2 teaspoons olive oil
- 1 1/2 tablespoons drained capers
- 1/2 cup Massel chicken style liquid stock
- 3 teaspoons balsamic vinegar
- 200g green beans, trimmed
- 3 roma tomatoes, diced
- 1/2 small red onion, finely chopped
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons lemon juice
Method
- Step 1Place chicken on a board. Top each schnitzel with 2 sage leaves. Wrap 1 piece prosciutto around each piece of chicken to secure sage (see picture above). Season with pepper.
- Step 2Heat oil in a large frying pan over medium-high heat. Cook chicken, in batches, for 5 to 6 minutes each side, or until browned and cooked through. Transfer to a plate. Cover with foil to keep warm. Add capers and remaining sage to pan. Cook, stirring for 30 seconds. Add stock and vinegar. Bring to the boil. Cook, stirring, for 2 minutes or until sauce reduces slightly.
- Step 3Meanwhile, cook beans in a large saucepan of boiling water for 2 to 3 minutes or until just tender. Drain. Rinse under cold water. Drain. Transfer to a bowl. Add tomato, onion, oil and juice. Season with salt and pepper. Toss to combine. Serve chicken with bean mixture.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1154 kj
Energy
12g
Fat Total
3g
Saturated Fat
2g
Fibre
36g
Protein
86mg
Cholesterol
769.35mg
Sodium
3g
Carbs (sugar)
4g
Carbs (total)
All nutrition values are per serve
Notes
Buy schnitzel (uncrumbed) in bulk. Freeze, in a single layer, in snap-lock bags for up to 3 months.
- Author: Kim Coverdale
- Image credit: Ben Dearnley
- Publication: Super Food Ideas
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