Chicken Schnitzel with White Bean Mash and Steamed Greens – IBD Medical

Chicken Schnitzel with White Bean Mash and Steamed Greens

by IBD Medical on September 23, 2020

diabetes recipes healthy chicken schnitzelPreparation time: 10 minutes

Cooking time: 20 minutes

Serves 4

 

Ingredients:

  • 2 x 250g chicken breast fillets, halved through to make 4 thinner fillets
  • 1 egg
  • 2 tablespoons flour
  • 3 slices wholegrain bread, made into crumbs
  • 2 teaspoons olive oil, for greasing
  • 1 teaspoon olive oil
  • 1 clove garlic, crushed
  • 400g can cannellini or butter beans, rinsed and drained
  • Juice of a small lemon
  • 1 bunch broccolini
  • 200g snow peas

Method:

  1. Preheat oven to 180°
  2. Place flour in a large plastic bag, add chicken pieces and shake to coat. Dust off surplus flour.
  3. Dip in beaten egg and then crumbs.
  4. Lightly spray an oven tray or baking dish with olive oil spray and bake chicken 20 minutes, turning after 10. Do not overcook but check that chicken is not pink at all.
  5. To make white bean mash, heat a teaspoon of olive oil in small saucepan and saute garlic until fragrant.  Add beans and cook until heated through. Mash together with lemon juice and a small amount of hot water if needed.
  6. Steam or microwave broccolini and snow peas until tender.

 

Cooks tip:

To make breadcrumbs, slowly dry bread slices in oven (20 minutes at 100 degrees) and blitz in food processor when cool

 

Nutritional analysis per serve:

Energy 1500kJ; Fat 9g, Saturated fat 2g; Protein 40g, Carbohydrate 25g; Fibre 8g; Sodium 350mg

 

IBD Medical was born in Sydney Australia. Our mission is to help improve the lives of people living with diabetes by providing the best possible support products and information. 

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