Chicken schnitzel with roast pumpkin & steamed greens
Serves 4 Cost per serve $4.50 Time to make 50 min diabetes friendly
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