Heart-Healthy Classic Schnitzel
Transform your comfort food cravings with this **Heart-Healthy Classic Schnitzel**, a lighter twist on the beloved traditional dish. This recipe swaps classic breadcrumbs for whole wheat, uses lean skinless chicken breast, and avoids heavy frying by employing olive oil cooking spray for a crisp, golden crust. Flavored with Dijon mustard, lemon zest, garlic powder, and paprika, this schnitzel offers a zesty, aromatic bite in every piece. With just 15 minutes of prep time and 20 minutes of cooking, it’s a quick and nourishing option for busy weeknights. Serve with fresh lemon wedges for an extra burst of brightness, making this dish as refreshing and wholesome as it is delicious. Perfect for anyone seeking a flavorful, heart-friendly dinner idea!
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Recipe Information
Ingredients
- 2 pieces skinless chicken breast
- 1 cup whole wheat breadcrumbs
- 1 cup whole wheat flour
- 3 large egg whites
- 1 tablespoon Dijon mustard
- 1 teaspoon lemon zest
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.5 teaspoon ground black pepper
- olive oil cooking spray
- 4 pieces lemon wedges
Instructions
Place each chicken breast between two sheets of plastic wrap and pound lightly with a meat mallet until about 1/4 inch thick.
In a shallow bowl, mix the whole wheat flour with 1/4 teaspoon of salt, 1/4 teaspoon of pepper, garlic powder, and paprika.
In another shallow bowl, whisk together the egg whites and Dijon mustard until well combined.
In a third shallow bowl, combine the whole wheat breadcrumbs with lemon zest and the remaining salt and pepper.
Dredge each chicken breast first in the flour mixture, shaking off excess, then dip in the egg mixture, and finally coat with the breadcrumb mixture, pressing lightly to adhere the breadcrumbs.
Preheat a large non-stick skillet over medium heat and lightly coat with olive oil cooking spray.
Add the breaded chicken breasts to the skillet and cook for 3-4 minutes on each side until golden brown and cooked through.
Transfer to a plate lined with paper towels to absorb any excess oil.
Serve immediately with lemon wedges on the side for squeezing on top.
Nutrition Facts
Calories |
1348 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.8 g | 25% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 197 mg | 66% | |
| Sodium | 2674 mg | 116% | |
| Total Carbohydrate | 176.2 g | 64% | |
| Dietary Fiber | 29.0 g | 104% | |
| Total Sugars | 6.3 g | ||
| Protein | 116.7 g | 233% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 177 mg | 14% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 1092 mg | 23% | |
*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.
