Schnitzel, the German word for cutlet, features thin pieces of meat dipped in egg, breaded, and fried. Our lightened version of wiener schnitzel is made with chicken instead of veal and is lightly pan-fried in a small amount of olive oil.
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- Calories: 362
- Fat: 10.7g
- Saturated fat: 1.9g
- Protein: 44.1g
- Carbohydrate: 19g
- Cholesterol: 152mg
- Iron: 2.1mg
- Sodium: 516mg
- Calories from fat: 27%
- Fiber: 0.9g
- Calcium: 32mg
- 4 (6-ounce) skinless, boneless chicken breast halves
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/3 cup all-purpose flour
- 1 tablespoon Dijon mustard
- 1 large egg
- 1 cup panko (Japanese breadcrumbs)
- 2 tablespoons chopped fresh parsley
- 1 garlic clove, minced
- 2 tablespoons olive oil, divided
- Lemon wedges
- Cut each chicken breast half in half horizontally through thickest portion of each breast half. Place chicken between 2 sheets of heavy-duty plastic wrap; pound to 1/8-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with salt and pepper.
- . Place flour in a shallow baking dish. Combine mustard and egg in another shallow baking dish. Combine panko, parsley, and garlic in a third shallow baking dish. Dredge pounded chicken in flour; dip in mustard mixture, and dredge in panko mixture, pressing firmly to coat.
- . Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 4 chicken pieces. Cook 3 minutes on each side or until done. Remove chicken, and keep warm. Repeat with remaining 1 tablespoon oil and chicken. Serve with lemon wedges.
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