Chicken Schnitzel with smashed broccoli and caper crème

Chicken Schnitzel with smashed broccoli and caper crème

Ready in 30 minutes Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, April 15, 2018.

If the chicken is taking a while to cook through, transfer it to the oven beside the vegetables for about 5 minutes to finish cooking.


Ingredients

ROAST PUMPKIN

  • ¼ red onion
  • 200g peeled pumpkin
  • ¼ teaspoon oil
  • ½ bag baby spinach
  • Juice of ¼ lemon

CHICKEN SCHNITZEL

  • 140g lean chicken breast steaks
  • 1 egg
  • 1 pack wholemeal breadcrumbs
  • Spray oil

TO SERVE

  • ¼-½ broccoli
  • 2-3 teaspoons caper crème
  • 1-2 lemon wedges

Steps

  1. Preheat oven to 220ºC. Bring a medium pot of salted water to the boil. Line an oven tray with baking paper.
  2. Dice onion and pumpkin 1cm and toss on prepared tray with oil. Season and roast for 20-22 minutes, until tender and lightly caramelised. Turn halfway through cooking.
  3. Pat chicken dry and season. Whisk egg in a small bowl, add chicken and turn to coat. Shake off excess egg and place chicken on a plate.
  4. Sprinkle breadcrumbs over both sides of chicken and press down to stick.
  5. Heat a medium (preferably non-stick) frypan on medium heat. Spray pan with oil and cook chicken for about 2-3 minutes each side (depending on thickness), or until cooked through.
  6. Set aside to rest, uncovered, before seasoning and slicing thickly.
  7. Cut broccoli into small florets. When roast pumpkin has 5 minutes cook time remaining, cook broccoli in pot of boiling water for 3-4 minutes, until bright green and tender. Drain.
  8. Toss spinach and lemon juice with pumpkin and onion on tray and season to taste.
  9. To serve, place roast pumpkin on a plate and top with slices of chicken schnitzel. Dollop over caper crème. Serve broccoli on side and squeeze over lemon wedges before eating.

Nutritional Information

Energy 1855 kj
443 kcal
Protein 41.4g
Carbohydrate 23.9g
Fat 18.3g