Chicken Schnitzel

Ingredients

  • 2 chicken breast
  • 2 eggs, whisked
  • 3-4 slices of grain bread, crumbed in food processor (or quinoa flakes)
  • 1 clove garlic, crushed
  • Mixed Herbs, to taste
  • Pepper, to taste
  • ⅓ cup plain flour (OR GF Alternative)
  • Green salad or steamed vegetables, to serve
  • Wedges, to serve

Method

  • Preheat oven to 180°C. Lightly grease a baking dish and line an oven tray with non-stick paper.
  • Wedges: Prepare as per accompanying recipe.
  • Meanwhile, trim fat from chicken and cut both chicken breasts into 2. With a meat mallet, lightly beat the chicken pieces between two pieces of plastic wrap until about 1cm thick.
  • Prepare 3 bowls – one with flour; one with whisked egg; and one with bread crumbs, garlic, herbs and pepper.
  • Toss chicken in flour and shake away excess. Next, coat chicken in the egg and then toss in bowl with the crumbs mix. Coat chicken with the crumbs then place on the lined baking tray.
  • Spray the schnitzels with olive oil spray and bake for 30mins, or until browned and cooked through (timing will depend on thickness of chicken). Alternatively, you can shallow fry in a pan.
  • Serve chicken with salad or vegetables plus recommended serve of wedges.

Gluten Free adaptation only:
Use Gluten Free flour & switch breadcrumbs for quinoa flakes.

Gluten Free & LCHF adaptable:
Make crumb (breadcrumb substitute) by blitzing 100g almonds, 50g sesame seeds PLUS the garlic, herbs, salt and pepper as above.
Use Gluten Free flour.

FODMAP adaptable:
Choose low FODMAP bread and flour (e.g sourdough, gluten free)
Swap garlic for garlic infused olive oil or omit.
Omit high FODMAP salad ingredients/vegetables (e.g red onion, peas).