Buy chicken breast in bulk and make meals to eat now or freeze for later.
Ingredients
- 4 (150g each) chicken breast fillets, trimmed
- 1/3 cup plain flour
- 3 eggs
- 3/4 cup milk
- 1/2 cup grated mozzarella cheese
- 1/3 cup grated parmesan cheese
- 1/4 cup grated tasty cheese
- 2 cups dried breadcrumbs
- Rice bran oil, for shallow frying
Caper mayonnaise
- 1/3 cup whole-egg mayonnaise
- 1 tablespoon baby capers, rinsed, finely chopped
- 1 tablespoon finely chopped fresh flat-leaf parsley leaves
Method
- Step 1Cut each chicken breast in half crossways. Place 1 chicken piece between 2 pieces of plastic wrap. Using a meat mallet, pound until 5mm thick. Place flour on a plate. Lightly whisk egg and milk in a shallow bowl. Combine cheeses and breadcrumbs on a plate.
- Step 2Lightly coat 1 piece of chicken in flour, shaking off excess. Dip in egg mixture then breadcrumb mixture. Dip in egg mixture then breadcrumb mixture again to double coat. Place on a large plate. Repeat with remaining chicken pieces, flour, egg mixture and breadcrumb mixture.
- Step 3Pour oil into a heavy-based frying pan to cover base. Heat over medium heat. Cook chicken, in batches, for 3 to 4 minutes each side or until golden and cooked through. Drain on paper towel.
- Step 4Make caper mayonnaise: Combine mayonnaise, capers, parsley and 1 tablespoon hot water in a bowl. Season with pepper.
- Step 5Serve chicken with caper mayonnaise.
- Low carb
Nutrition
3268 kj
Energy
39.9g
Fat Total
11.6g
Saturated Fat
3.5g
Fibre
50.3g
Protein
269mg
Cholesterol
876mg
Sodium
53.3g
Carbs (total)
All nutrition values are per serve
Notes
You can freeze uncooked schnitzels. Place in separate snap-lock bags at the end of step 2. Freeze for up to 3 months.
- Author: Kirrily La Rosa
- Image credit: Ben Dearnley
- Publication: Super Food Ideas
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