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Chicken Schnitzel with Mustard Cabbage & Parsnip Mash
Our lighter take on a satisfying schnitzel. Starring juicy British chicken, coated in panko crumbs and pan-fried till golden. On the side? Garlicky sweetheart cabbage (sautéed with wholegrain mustard) and a creamy parsnip mash!
High protein
1/3 daily fibre
5 plants
Low sat fat
Serving size
Ingredients
- 2 garlic clove
- 1 savoy cabbage
- 1 tbsp wholegrain mustard (Mustard) (wholegrain mustard (water, mustard seeds, spirit vinegar, mustard flour, mustard bran, pimento), spirit vinegar, water)
- 1 large potatoes
- 1 handful of fresh flat-leaf parsley
- 80g almond yoghurt (Nuts) (Almond Drink (95%) (Filtered Water/Almonds), Thickener: Starch (Tapioca / Carob Gum), Live Vegan Cultures)
- 1 apple
- 1 parsnip
- 1 unwaxed lemon
- 2 British Free Range chicken breasts
- 30g panko crumb (yellow pea flour)
Nutritional Information
Calories: 641
Protein: 52g
Carbs: 57g
Fat: 23g
Ingredients
- 1 large potatoes (use half)
- 1 unwaxed lemon (use a quarter)
- 30g panko crumb (use half) (yellow pea flour)
- 2 garlic clove
- 1 British Free Range chicken breast
- 1 handful of fresh flat-leaf parsley (use half)
- 80g almond yoghurt (use half) (Nuts) (Almond Drink (95%) (Filtered Water/Almonds), Thickener: Starch (Tapioca / Carob Gum), Live Vegan Cultures)
- 1 parsnip
- 1 apple
- 1 tbsp wholegrain mustard (use half) (Mustard) (wholegrain mustard (water, mustard seeds, spirit vinegar, mustard flour, mustard bran, pimento), spirit vinegar, water)
- 1 savoy cabbage (use half)
Nutritional Information
Calories: 729
Protein: 55g
Carbs: 74g
Fat: 25g
Chicken Schnitzel with Mustard Cabbage & Parsnip Mash
Our lighter take on a satisfying schnitzel. Starring juicy British chicken, coated in panko crumbs and pan-fried till golden. On the side? Garlicky sweetheart cabbage (sautéed with wholegrain mustard) and a creamy parsnip mash!
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Cooking Instructions
Before you start
- Preheat the oven to 220C / fan 200C / gas mark 7
- Line a baking tray with parchment paper
- Bring a medium saucepan filled with salted hot water to a boil
- Pull out a sieve, a masher, a large frying pan, a measuring jug & a grater
Make the mash
- Peel the parsnip, then roughly chop the parsnip and potato (peel optional)
- Add both to the saucepan and simmer for 18-20 mins until soft, then drain
- Return to the pan and mash with three-quarters of the yoghurt. Season with salt and pepper
Make the schnitzels
- Meanwhile, slice each chicken breast in half to get 2 thinner, even portions
- Cover with cling film and use the frying pan to bash into 1cm thick slices. Remove the cling film
- Coat with 1 tbsp oil, then scatter over panko crumbs to coat evenly
Get sizzlin'
- Heat the large frying pan with 1/2 tbsp oil on medium-high heat. Once hot, add the coated chicken and scatter any excess
- panko crumbs on top
- Cook for 4 mins each side, until golden brown, then transfer to the lined baking tray
- Bake in the oven for 5 mins, until the chicken is cooked
- Check your chicken is cooked through by inserting a skewer into the thickest part of the meat; the juices should run clear
Make the mustard cabbage
- Meanwhile, trim and finely slice the cabbage. Finely chop or crush the garlic. Halve the lemon
- Return the empty large frying pan to a medium heat (keep any excess panko crumbs in the pan), then add the cabbage and garlic. Cook for 3-4 mins, then add the mustard and a squeeze of lemon juice
- Pour in 100ml hot water (50ml for 1 person) and simmer for 4 mins
Last bits & plate up
- Coarsely grate the apple. Finely chop the parsley
- Cut the remaining lemon half into wedges
- Remove the cabbage pan from the heat and stir in the grated apple, remaining yoghurt and half the parsley
- Spoon the mash onto plates alongside the chicken schnitzels and cabbage
- Scatter over the remaining parsley and garnish with the lemon wedges
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