Recipe: Pistachio and herb crumbed chicken breasts

This is my version of schnitzel. I love the flavour of the nuts and herbs mixed with the breadcrumbs, making it tastier than a traditional schnitzel. This meal is quick and easy to make, perfect for a quick dinner! Cook up some veggies on the side, or whip up a simple salad to accompany this dish.
serves 4-5

Ingredients:

  • 4 medium or 5 smaller chicken breasts
  • 1/3 cup pistachios
  • 1 tsp of fresh rosemary leaves
  • 1 garlic clove
  • ½ cup of grated parmesan cheese
  • Grated zest of 1 lemon
  • 2 cups of fresh breadcrumbs
  • 2 eggs
  • Drizzle of olive oil

Preparation:

  1. Gently pound the chicken breasts at their thickest with a mallet to even out the thickness of the breasts
  2. Combine the nuts, rosemary, garlic, cheese, lemon zest and breadcrumbs in a food processor- blitz for short period of time to ensure the mixture stays somewhat chunky (can be blitzed longer if you prefer a smoother crumb)
  3. Lightly beat eggs in a bowl. Coat each chicken breast in egg and then in the breadcrumb mixture, pressing so the mixture sticks evenly over the meat. Refrigerate the crumbed breasts for about 1 hour (if you have time), otherwise pop them in the fridge for 5 minutes or so whilst heating up the pan.
  4. Heat oil in a frying pan and cook chicken until brown on both sides. Enjoy!

Nutrition Information (analysed via Foodworks)

  Per serve Per 100g
Energy (kJ/cal) 2480 kJ/ 590 cal 923 kJ / 219 cal
Protein (g) 68.8 g 25.6 g
Total Fat (g) 16 g 6 g
Saturated Fat (g) 5 g 1.9 g
Carbohydrates (g) 40 g 15.2 g
Sugars (g) 3.1 g 1.2 g
Dietary fibre (g) 3.3 g 1.2 g
Sodium 648 mg 241 mg

Overall, this meal is very high in protein. The pistachio crumb provides “good” fats and is not considered to be too salty, making it healthy, but still delicious!

sign-off-for-blog

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s