Chicken Schnitzel with smashed broccoli and caper crème

Chicken Schnitzel with smashed broccoli and caper crème

Ready in 30 minutes Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, April 15, 2018.

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


Ingredients

ROAST VEGETABLE SALAD

  • ½ brown onion, diced 2cm
  • 200g peeled pumpkin, diced 2cm
  • ½ beetroot, diced 2cm
  • ½ teaspoon oil
  • ½ bag baby spinach

ROAST VEGETABLE DRESSING

  • 1 teaspoon vinegar
  • ¾ teaspoon mustard
  • ½ teaspoon honey

CHICKEN SCHNITZEL

  • 275g lean chicken breast steaks
  • 1 egg
  • 40g wholemeal breadcrumbs
  • 1 teaspoon oil

SMASHED BROCCOLI

  • ½ broccoli
  • ½ cup frozen peas
  • 1 tablespoon mint leaves
  • 1/8 teaspoon salt

TO SERVE

  • 1-2 tablespoons caper crème

Steps

  1. Preheat oven to 220ºC. Bring a medium pot of salted water to the boil. Line an oven tray with baking paper. Prepare vegetables.
  2. Toss onion, pumpkin, beetroot and oil on prepared tray and season. Roast for 22-25 minutes, until tender and lightly caramelised.
  3. In a small bowl, whisk together dressing ingredients. Once vegetables are cooked, toss on tray with dressing and spinach and season.
  4. While vegetables roast, prepare chicken schnitzel. Pat chicken dry and season. Whisk egg in a bowl, add chicken and turn to coat. Shake off excess egg and place on a plate. Sprinkle breadcrumbs over both sides of chicken and press down to stick.
  5. Heat the oil in a large (preferably non-stick) frypan on medium heat. Cook chicken for about 2-3 minutes each side (depending on thickness), or until cooked through. Set aside to rest before slicing thickly and seasoning.
  6. Cut broccoli into small florets and dice stalk 1cm and thinly slice mint. Cook broccoli in pot of boiling water for about 3 minutes, then add peas and continue to cook about 4 minutes, until bright green and tender. Drain well, making sure to shake off any excess water to make vegetables as dry as possible.
  7. Return broccoli and peas to pot. Add mint and salt and roughly smash. Season, if desired.
  8. To serve, share roast vegetable salad between plates and top with chicken schnitzel. Dollop over caper crème and spoon smashed broccoli on side.

Nutritional Information

Energy 1854 kj
443 kcal
Protein 40.9g
Carbohydrate 22.0g
Fat 19.6g