Chicken Schnitzel doesn't have to leave your diet when it tastes this yum and it's good for you!
Prep Time: 15 mins
Cook Time: 30 mins
Serves: 2
Course: Dinner, Lunch, Main Course

Ingredients

  • 200 g chicken breast cut in half lengthways
  • 1 tablespoon wholemeal flour or gluten free alternative
  • 2 tablespoons wholemeal breadcrumbs or gluten free alternative
  • 1/2 teaspoon garlic powder
  • 1/2 lemon zested
  • 1 tablespoon parmesan cheese grated
  • 2 tablespoons fresh parsley roughly chopped
  • 2 free range eggs
  • 2 tablespoons milk
  • 1/2 tablespoon extra-virgin coconut oil for frying
  • salt & pepper to taste

Ingredients for Chips

  • 2 potatoes cut into thick chips
  • 1/2 tablespoon extra-virgin olive oil
  • salt to taste

Ingredients for Serving

  • 2 cups mixed salad
  • 8 cherry tomatoes quartered
  • 2/3 cucumbers diced
  • 2 tablespoons fresh basil
  • 1/2 tablespoon extra-virgin olive oil
  • 1/2 lemon zested and juiced

Instructions

  • Preheat oven to 180°C and line a tray with baking paper.
  • Place potato and oil in a large bowl and season with salt. Toss to combine and place on the baking tray in a single layer.
  • Bake for 25-30 minutes or until golden and tender.
  • Place flour on one plate.
  • On a second plate combine breadcrumbs, garlic powder, lemon zest, parmesan, parsley and season with salt and pepper.
  • Whisk egg and milk together in a shallow bowl.
  • Coat the chicken in the flour.
  • Dip the chicken into the egg mixture, then coat in the breadcrumb and parmesan mixture and set aside.
  • Repeat with remaining chicken.
  • Heat oil in a frying pan over medium-high heat.
  • Cook chicken, in batches, for 4-5 minutes on each side or until the chicken is golden and cooked through.
  • Combine rocket, tomatoes and cucumber in a large bowl.
  • To make the dressing place the basil, olive oil and lemon juice and zest in a blender and blitz until well combined.
  • Pour dressing over salad and toss well to combine.
  • Serve salad with chips and top with schnitzel.
Nutrition Facts
Chicken Schnitzel
Amount Per Serving
Calories 504.3 Calories from Fat 200
% Daily Value*
Fat 22.2g34%
Saturated Fat 8.7g54%
Carbohydrates 33.2g11%
Fiber 7.1g30%
Sugar 6.5g7%
Protein 37.5g75%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.