Cajun-Crumbed Chicken Schnitzel with Kumara Chunks
Ready in 40 minutes
• Serves 4-5
This dish most recently appeared in My Gluten Free Bag on Sunday, September 4, 2016.
This dish most recently appeared in My Gluten Free Bag on Sunday, September 4, 2016.
Tasty Cajun-crumbed chicken will be your new family fave!
Ingredients
KUMARA CHUNKS
- 600g red kumara, scrubbed and cut into 2cm chunks
CAJUN-CRUMBED CHICKEN SCHNITZEL
- 1 egg
- 1/2 cup milk
- 1 tablespoon GF mustard (e.g. wholegrain, Dijon)
- 550g chicken breasts
- 3/4 cup GF panko breadcrumbs
- 1–1 1/2 tablespoons GF mild Cajun spice seasoning
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
ROAST TOMATOES, BEANS AND BABY KALE
- 250g green beans
- 2 tomatoes
- 100g baby kale leaves
MUSTARD MAYO
- 1/4 cup GF mayonnaise
- 2–3 teaspoons GF wholegrain mustard
TO SERVE
- 1 lemon, cut into wedges
Steps
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oven to 230°C. Line two oven trays with baking paper.
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Toss kumara with a drizzle of olive oil on first prepared tray and season with salt and pepper. Bake for about 25 minutes, until golden. Turn once during cooking.
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In a bowl, whisk together egg, milk and mustard. Pat chicken dry and cut into steaks. To do this, place your hand flat on top of chicken breast and use a knife to slice horizontally to make 2 thin steaks. Place chicken in bowl with egg/milk mixture and set aside to soak for a few minutes.
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Trim ends off beans; dice tomatoes 1–2cm; roughly chop baby kale. Set all aside. Combine all mustard mayo ingredients in a bowl and mix well.
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Combine crumbs, mild Cajun spice seasoning and salt and pepper on a plate. Shake excess milk off chicken then coat in crumbs. Heat a drizzle of oil in a fry-pan on medium heat. Cook chicken, in batches, for about 3 minutes each side (depending on thickness), until cooked through. Wipe pan between batches and add more oil as needed. Reduce heat if crumb starts to burn.
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While chicken is cooking, place beans on second prepared tray, drizzle with olive oil and season with salt and pepper. Bake (on rack above the chunks) for 4 minutes. Add tomatoes and cook a further 2 minutes. Remove tray and toss through baby kale to wilt slightly.
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Divide kumara chunks, Cajun-crumbed chicken schnitzel, roast tomatoes, beans and baby kale between plates. Serve with a dollop of mustard mayo. Squeeze lemon juice over schnitzel just before serving.
Nutritional Information
Energy |
2348 kj 561 kcal |
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Protein | 35.8g |
Carbohydrate | 53.7g |
Fat | 22.3g |