Chicken schnitzel with roast pump­kin & steamed greens

Serves 4 Cost per serve $4.50 Time to make 50 min di­a­betes friendly

Healthy Food Guide (Australia) - - RECIPES -

800g pump­kin, seeded, cut into thin wedges Olive-oil spray ¾ cup rolled oats 2 ta­ble­spoons pepi­tas 2 ta­ble­spoons finely grated parme­san

2 ta­ble­spoons chopped chives 1 tea­spoon lemon zest ¼ cup plain flour 1 egg, lightly beaten 2 ta­ble­spoons skim milk 2 x 250g chicken breast fil­lets 2 bunches steamed broc­col­ini, to serve 200g steamed snow peas, to serve Lemon wedges, to serve 1 Pre­heat oven to 180°C. Line 2 large bak­ing trays with bak­ing pa­per. Place pump­kin wedges on one of the pre­pared trays and spray with olive oil. Trans­fer tray to oven; roast, turn­ing wedges af­ter 20 min­utes, for 40 min­utes, or un­til golden and ten­der. 2 Mean­while, blitz rolled oats and pepi­tas in a food pro­ces­sor un­til finely chopped; trans­fer to a shal­low bowl. Add parme­san, chives and lemon zest to bowl; stir to com­bine. Place flour in a sec­ond shal­low bowl, and egg and skim milk in a third. 3 Slice each chicken breast hor­i­zon­tally through cen­tre to make 4 thin fil­lets. Press a fil­let into flour to lightly coat, then dip into egg mix­ture, then press into oat mix­ture to evenly coat. Place fil­let on the other pre­pared bak­ing tray. Re­peat process with re­main­ing chicken fil­lets. Cover crumbed fil­lets with cling film and re­frig­er­ate for 20 min­utes. 4 Set a large non-stick fry­ing pan over medium–high heat. Spray both sides of crumbed chicken fil­lets with olive oil. Cook chicken for 3 min­utes per side, or un­til golden and cooked through. 5 Serve chicken schnitzel with roast pump­kin, steamed greens and lemon wedges.

Chicken schnitzel with roast pump­kin & steamed greens DIN­NER TONIGHT

Chicken, roast pump­kin & rocket wrap LUNCH TO­MOR­ROW

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.