Schnitzel!
1 servings of schnitzel! contains 466 Calories. The macronutrient breakdown is 41% carbs, 25% fat, and 34% protein. This is a good source of protein (70% of your Daily Value), fiber (17% of your Daily Value), and potassium (14% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Canola oil
1 tbsp or 14g
Directions
- Chicken breast prep: cut in half horizontally to create two steaks.
- Place the protein of choice on a work surface and cover with a sheet of baking paper or cling wrap. Use a rolling pin to pound to even thickness about 0.8 cm / 1/3" thick (don't pound too thin, hard to handle / might tear).
- Sprinkle both sides of meat with salt and pepper.
- Place flour in one dish, panko in another (or use a large tray for both like I did, see photos), and whisk eggs in a bowl.
- Coat meat in flour, shake off excess. Dip into egg, shake off excess. Press into breadcrumbs, and turn, pressing to adhere, then transfer to plate. Repeat.
- Heat 1.5cm / 3/5" oil in a heavy based deep skillet over medium high heat.
- Dip the end of a schnitzel in to check if the oil is hot enough - it should sizzle straight away (see video).
- Carefully place 2 schnitzels in the oil and cook for 3 minutes until deep golden, turn then cook the other side for 3 minutes.
- Transfer to a paper towel lined plate to drain excess oil. Repeat with remaining schnitzel.
- Serve with lemon wedges - I usually serve schnitzel plain like this. Or see note for Mushroom Gravy recipe. Also see note for potato rosti, pictured in post.
- Recipe by: Nagi (source: https://www.recipetineats.com/schnitzel/#wprm-recipe-container-22829)
Nutrition Facts
For 1 servings of schnitzel! (210g)
Nutrient | Value | %DV |
---|---|---|
Calories | 466 | |
Fats | 13g | 17% |
Saturated fats | 3g | 16% |
Trans fats | 0g | |
Cholesterol | 131mg | 44% |
Sodium | 739mg | 32% |
Carbs | 47g | 17% |
Net carbs | 43g | |
Fiber | 5g | 17% |
Sugar | 3g | |
Protein | 39g | |
Calcium | 109mg | 11% |
Iron | 4mg | 50% |
Potassium | 648mg | 14% |
Vitamin D | 1μg | 5% |
Vitamins and Minerals | ||
Alpha carotene | 0μg | |
Beta carotene | 53μg | |
Caffeine | 0mg | |
Choline | 151mg | 28% |
Copper | 0.3mg | 30% |
Fluoride | 0.1μg | |
Folate (B9) | 70μg | 18% |
Lycopene | 0μg | |
Magnesium | 81mg | 19% |
Manganese | 1mg | 60% |
Niacin | 13mg | 81% |
Pantothenic acid | 2mg | 30% |
Phosphorus | 497mg | 71% |
Retinol | 26μg | |
Riboflavin (B2) | 1mg | 47% |
Selenium | 75μg | 137% |
Theobromine | 0mg | |
Thiamine | 1mg | 109% |
Vitamin A IU | 175IU | |
Vitamin A | 31μg | 3% |
Vitamin B12 | 1μg | 37% |
Vitamin B6 | 1mg | 73% |
Vitamin C | 1mg | 1% |
Vitamin D IU | 34IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 1μg | |
Vitamin E | 1mg | 9% |
Vitamin K | 24μg | 20% |
Zinc | 4mg | 32% |
Sugars | ||
Sugar | 3g | |
Sucrose | 0.1g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 1g | |
Galactose | 0g | |
Starch | 38g | |
Fats | ||
Saturated fats | 3g | 16% |
Monounsaturated fats | 5g | |
Polyunsaturated fats | 3g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0.4g | |
Total omega 6 | 2g | |
Alpha Linolenic Acid (ALA) | 0.3g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 2g | |
Arginine | 2g | |
Aspartic acid | 3g | |
Cystine | 1g | |
Glutamic acid | 7g | |
Glycine | 2g | |
Histidine | 1g | |
Hydroxyproline | 0.1g | |
Isoleucine | 2g | |
Leucine | 3g | |
Lysine | 3g | |
Methionine | 1g | |
Phenylalanine | 2g | |
Proline | 2g | |
Serine | 2g | |
Threonine | 2g | |
Tryptophan | 0.5g | |
Tyrosine | 1g | |
Valine | 2g |