Chicken schnitzel with coleslaw

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Serves: 4
Time to make: 25 mins
Total cost: $13.72 / $3.43 per serve
(at time of publication)

Diabetes friendly High fibre Low sodium High protein

Ingredients
Nutrition info.

Full ingredients list:

1 1/2 cups panko breadcrumbs (see tip)
1/4 cup skim milk
1 egg
2/3 cup plain flour
4 x 125g chicken breast schnitzels
cooking oil spray
Coleslaw
1/2 medium cabbage, trimmed, finely shredded
2 large carrots, peeled, coarsely grated
3 sticks celery, thinly sliced diagonally
1/3 cup buttermilk
2 tablespoons 97% fat-free mayonnaise
2 teaspoons wholegrain mustard
lemon wedges, to serve

Nutritional information (per serve)

Kilojoules:

1,745kJ

Calories:

417cal

Protein:

37g

Total fat:

11.2g

Saturated fat:

Carbohydrates:

38.1g

Sugars:

9.8g

Dietary fibre:

7.2g

Sodium:

400mg

Calcium:

143mg

Iron:

2.7mg

Instructions

Instructions and steps:

Step 1 Preheat oven to 200°C. Line a large baking tray with foil and place a wire rack over tray. Place breadcrumbs into a large bowl. Place milk and egg into a separate bowl and whisk to combine. Place flour into a third bowl and season with pepper.

Step 2 Coat a schnitzel in flour and shake off any excess. Coat in egg mixture and finally coat in a layer of breadcrumbs. Repeat with remaining schnitzels.

Step 3 Place schnitzels in a single layer on prepared rack and spray with oil. Bake for 6–8 minutes, or until golden. Turn schnitzels, spray with a little more oil and return to oven for a further 5 minutes, until cooked through.

Step 4 Meanwhile, make coleslaw: place cabbage, carrot and celery into a large mixing bowl and gently toss to combine. To make dressing, place buttermilk, mayonnaise and mustard into a small bowl and whisk until well combined. Add dressing to coleslaw and gently toss to combine. Serve coleslaw with schnitzel and lemon wedges.