Beef schnitzel with roast vege wedges
Nutrition Info.(per serve)
3 large (about 400g) beetroot, trimmed, peeled, cut in wedges
500g kumara, peeled, cut in wedges
2 large carrots, peeled, cut in thick lengths
1/4 cup plain flour
3/4 cup quinoa flakes
2 tablespoons chopped herbs, such as chives and parsley
2 teaspoons lemon zest
4 x 125g lean beef schnitzels
1 tablespoon olive oil
4 cups mixed salad leaves, to serve
lemon wedges, to serve
Total fat 17g
Saturated fat 4g
Dietary fibre 9g
1 Preheat oven to 180°C. Line a large baking tray with baking paper. Place beetroot and kumara wedges on tray with carrots and spray with oil spray. Bake veges for 25-30 minutes, or until tender and golden.
2 Meanwhile, put flour on a plate. Whisk egg and 1 tablespoon water in a bowl. Combine quinoa with herbs and lemon zest on a separate plate. Dip a piece of beef into flour, then into egg mixture, and then finally into quinoa mixture. Place beef on a plate. Repeat this process with remaining beef to make 4 crumbed schnitzels.
3 Heat olive oil in a non-stick frying pan over medium-high heat. Add schnitzels and cook for 2-3 minutes per side, or until golden. Serve schnitzels with roast vege wedges, mixed salad leaves and a lemon wedge.
Why OUR dish is healthier
- Quinoa, not breadcrumbs: We’ve coated our schnitzel with quinoa flakes instead of breadcrumbs, and we used less. Quinoa is higher in protein and fibre than store-bought breadcrumbs. To slash the salt and add loads of fresh flavour, we mixed herbs and lemon zest with the quinoa.
- Antioxidant-rich veges: Instead of scalloped potato and some token mixed veges, we serve our schnitzel with a good amount of nutrient-rich veges. Carrots, kumara and beetroot add a range of antioxidants as well as fibre. To top it off, we’ve added salad leaves for a total of 3 1/2 vege serves.
- A little healthy fat: Our schnitzel recipe has two-thirds less saturated fat than a traditional recipe. We used a little heart-friendly olive oil on our veges and to fry the schnitzel. Our veges didn’t have added butter and cheese, saving on saturated fat. And schnitzel is usually fried in quite a bit of oil, adding lots of kilojoules.
- 1290kJ / 306cal
- 24g fat / 12g sat fat
- 940mg sodium
Make it gluten free: Use gluten-free flour or replace the plain flour with rice flour.
Healthy Food Guide
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