Healthy baked chicken schnitzel with creamed corn
- Esther Clark
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Serves 2
More effort
Prep: 20 mins
Cook: 50 mins
A star rating of 4 out of 5.28 ratingsRate
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Pair crispy chicken schnitzel with creamed corn and roasted tomatoes for a delicious dinner that provides two of your five-a-day
Healthy
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Ingredients
Nutrition
Units:
MetricUS
-
2 small chicken breasts
-
1 egg
beaten
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2 tbsp plain flour
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small bunch of thyme
finely chopped
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1 lemon
zested
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2 tbsp rapeseed oil
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400g cherry tomatoes on the vine
For the creamed corn
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1 shallot
finely chopped
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2 corn cobs
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200ml semi-skimmed milk
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40g reduced-fat crème fraîche
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small bunch of chives
finely sliced, plus extra to serve
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Nutrition: per serving
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kcal654
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fat25g
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saturates6g
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carbs54g
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sugars12g
low
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fibre11g
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protein48g
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salt0.75g
low
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Method
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step 1
Heat the oven to 180C/160C fan/gas 4. Put the chicken breasts between two sheets of baking parchment and gently bash with a rolling pin until they are an even thickness, about 1cm. Tip the beaten egg, flour and panko breadcrumbs into three separate bowls. Stir half the thyme, the lemon zest and some seasoning into the breadcrumbs. Dip the chicken breasts in the flour, then the egg and finally the breadcrumbs, then transfer to a baking sheet. Drizzle over 1 tbsp oil and cook in the oven for 30 mins until golden and crisp. Halfway through the cooking time, put the tomatoes on a separate small baking tray, toss with the remaining thyme and roast alongside the chicken for the final 15 mins.
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step 2
To make the creamed corn, heat the remaining oil in a medium saucepan over a low heat and fry the shallot with a pinch of salt for 10 mins, or until softened and translucent. Cut the corn kernels off the cobs by holding the cobs upright on a board and running a serrated knife down the length. Tip the sweetcorn into the pan along with the milk, then simmer gently for 10 mins. Roughly blitz using a hand blender until the mixture is mostly smooth but some chunky bits of corn remain. Stir through the crème fraîche and chives and season to taste.
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step 3
Divide the chicken schnitzel, creamed corn and roasted tomatoes between two plates, then scatter the corn with extra chives and serve.
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A star rating of 4 out of 5.28 ratings
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