Heart-Healthy Breaded Schnitzel
Elevate your weeknight dinner game with this *Heart-Healthy Breaded Schnitzel*, a lighter take on the classic comfort food that's both delicious and nutritious. Made with lean, skinless chicken breasts, fiber-rich whole wheat panko breadcrumbs, and a touch of ground flaxseed for added omega-3s, this recipe prioritizes wholesome ingredients without compromising on flavor. Savory spices like garlic powder, oregano, and paprika infuse each bite with bold seasoning, while olive oil spray ensures a crispy golden crust with minimal fat. Perfectly pan-seared and topped with a refreshing squeeze of lemon juice, this schnitzel is easy to prepare in under an hour—ideal for health-conscious meals or family-friendly servings. Whether you’re seeking high-protein recipes or just healthier comfort food options, this dish checks all the boxes!
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Recipe Information
Ingredients
- 2 pieces skinless chicken breasts
- 0.5 cup whole wheat flour
- 2 large egg whites
- 2 tablespoons water
- 1 cup whole wheat panko breadcrumbs
- 2 tablespoons ground flaxseed
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 0.5 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- olive oil spray
- 2 pieces lemon wedges
Instructions
Place each chicken breast between two sheets of plastic wrap. Using a meat mallet or rolling pin, pound the chicken to an even thickness of about 1/4 inch.
In a shallow dish, place the whole wheat flour.
In another shallow bowl, whisk together egg whites and water until combined and frothy.
In a third shallow dish, combine whole wheat panko breadcrumbs, ground flaxseed, garlic powder, oregano, paprika, salt, and pepper.
Dredge each piece of chicken in the flour, shaking off any excess. Then dip into the egg mixture, allowing the excess to drip off. Finally, coat both sides with the breadcrumb mixture, pressing down to adhere.
Preheat a non-stick skillet over medium heat and lightly spray with olive oil spray.
Place the breaded chicken pieces in the skillet without overcrowding (you may need to cook them in batches). Cook each side for about 5-6 minutes or until golden brown and the chicken is cooked through. Reapply olive oil spray as needed when flipping.
Transfer the cooked schnitzels to a paper towel-lined plate to remove any excess oil.
Serve warm with a squeeze of fresh lemon juice from the lemon wedges.
Nutrition Facts
Calories |
1348 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.1 g | 31% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 2358 mg | 103% | |
| Total Carbohydrate | 141.8 g | 52% | |
| Dietary Fiber | 24.5 g | 88% | |
| Total Sugars | 5.3 g | ||
| Protein | 142.3 g | 285% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 206 mg | 16% | |
| Iron | 13.2 mg | 73% | |
| Potassium | 1634 mg | 35% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
