Baked gremolata-crumbed chicken schnitzel
The fat content of the schnitzel is kept low because it’s baked, not fried.
Preparation time: 20 minutes Cooking time: 10-15 minutes
4 skinless chicken breast fillets 20 ml (4 t) Dijon mustard salt and pepper juice of 1 lemon 30 ml (2 T) cake flour 45 ml (3 T) cornflour 1 egg 5 ml (1 t) water 125 ml (½ c) dry low-GI breadcrumbs zest of 1 lemon 1 garlic clove, crushed 30 ml (2 T) finely chopped parsley
125 ml (½ c) plain yoghurt 5 ml (1 t) olive oil lemon juice and zest to taste salt and pepper
young green beans, steamed potatoes, boiled and tossed with chopped
fresh parsley lemon wedges
1 Heat the oven to 200 °C and grease a baking sheet. 2 Chicken Butterfly the fillets by cutting them horizontally but not all the way through. Flatten slightly with the heel of your hand. 3 Spread the mustard on both sides of the fillets and season with salt, pepper and lemon juice. 4 Mix the cake flour and cornflour in a shallow dish. 5 Whisk the egg and water in another shallow dish. 6 Mix the breadcrumbs, lemon zest, garlic and parsley in a third dish. 7 Dip the chicken in the flour mixture, then in the egg and finally in the breadcrumb mixture, making sure it’s well coated. Transfer to the prepared baking sheet. 8 Bake for 10-15 minutes, turning carefully once. 9 Sauce Mix all the ingredients. 10 To serve Serve the chicken with a little sauce, the steamed beans, parsley potatoes and lemon wedges.