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  Chicken Schnitzel with Courgette and Carrot Salad and Garlic Aoili

 Panko breadcrumbs, if available, make the coating extra crispy but they are not essential.   

Chicken Schnitzel with Courgette and Carrot Salad and Garlic Aoili

Serves 4 

Cooking time:

Ingredients

  • 4 chicken fillets, skin removed
  • 2 tablesp. olive oil
  • Juice of 1 lemon
  • 1 teasp. fresh thyme leaves
  • 1 teasp. fresh mint leaves, chopped
  • 1 garlic clove, peeled and crushed
  • 100g dried white bread crumbs or Panko crumbs, seasoned with salt and pepper
  • Salt and freshly ground black pepper
  • 50g flour seasoned with salt and pepper
  • 1 egg, beaten
  • 100ml milk

Courgette and Carrot Salad

  • 2 garlic cloves, peeled and crushed
  • ½ red chilli, seeds removed and very finely chopped
  • 2cm piece of fresh ginger, peeled and grated
  • 2 teasp. caster sugar
  • Juice of 1 lime
  • 2 teasp. teriyaki sauce
  • 2 teasp. fish sauce
  • A small bunch of coriander leaves, chopped
  • 1 large courgette, cut into thin strips
  • 2 medium carrots, peeled and cut into thin strips
  • 1 red onion, peeled and thinly sliced

Garlic Aoili

  • 8 tablesp. low fat mayonnaise
  • 2 garlic cloves, peeled and crushed
  • 1 teasp. Dijon-style mustard
  • Squeeze of lemon juice
  • To Serve:

  • Some potatoes cut into wedges, tossed in a little oil and roasted
  • To Cook

    To prepare the chicken: In a bowl mix together olive oil, lemon juice, thyme leaves, mint leaves and garlic. Rub the mixture over the chicken and marinade for 30 minutes if you have time.

    Preheat oven to Gas Mark 6, 200°C (400°F) .

    Take three medium bowls and put the flour in one, the eggs and milk in another and the breadcrumbs in the third. Whisk the eggs and milk to combine. Lift the chicken out of the marinade and working one at a time, dust each chicken breast with flour, dip into egg mixture, then press into breadcrumbs, making sure each breast is well coated. Lay on a shallow baking tray lined with lightly oiled baking parchment, drizzle a little oil over the chicken and bake in the oven for 25 minutes.

    Meanwhile prepare the salad and Garlic aoili: in a small bowl mix all the ingredients together except the courgette, carrot and onion. Then combine the courgettes, carrots and onion in a medium size bowl and pour in the dressing and mix. Taste and season.

    Mix the mayonnaise with the garlic, mustard and lemon juice. Taste and season.

    Serving Suggestions

    To Serve: Serve the chicken with the salad, garlic aioli and potato wedges.

    Nutritional Analysis per Serving

    Protein: 42g 

    Carbohydrates: 75g 

    Fat: 52g 

    Iron: 3.1mg 

    Energy: 884kcal