Creamy Kale Salad with Chicken Schnitzel

• 份量: 2 servings
• 活動時間: 10 minutes
• 總時間: 25 minutes

食材

400 g chicken breast (2 small breasts or one large)

1/2 cup panko crumbs (or bread crumbs)

2 tsp garlic salt (or powdered garlic and salt)

1 egg (whisked)

1 tbsp plain flour

2 tbsp olive oil

sea salt flakes

pepper

3 cups kale (darkibor/curled kale, roughly chopped)

1 zucchini (sliced into coins)

2 tbsp mayo

1 small shallot (approx 1 tbsp, very finely diced)

2 tsp dijon mustard

1/2 lemon (juiced)

1/2 cup peas (thawed)

1/2 avocado (diced)

parmesan cheese

sea salt flakes

pepper

步驟

Begin by adding the kale to a large mixing bowl with a decent pinch of salt. Massage the kale for 1 - 2 minutes. The salt with help break down the kale and reduce volume by about half. Leave this to the side.

Bring a pan to high heat with 1 tbsp of olive oil. Add the zucchini and fry on each side until golden brown. You want to cook this on high heat fast so the zucchini gets good colour but doesn't soften and break down in the pan. Transfer to paper towel once done to drain excess oil.

Add peas, avocado and zucchini to the kale bowl.

In a small bowl, whisk together the mayo, mustard, shallots and lemon. Hold off on the seasoning as the kale will be quite salty already.

For the chicken, slice the chicken into 2 thin pieces (refer to video as needed) then place between two pieces of baking paper and bang using rolling pin or something similar to tenderise and get the chicken as flat as possible (without it breaking apart).

Prepare a shallow dish with the whisked egg and another with the panko crumbs, garlic salt and pepper mixed together.

Bread the chicken by sprinkling with a layer of flour, then dipping into whisked egg and then pressing into the crumbs.

Bring a large pan to medium/high heat with the olive oil and fry the chicken on each side until golden and crispy.

Finally, mix the dressing into the kale salad, season the salad as needed, spread the salad over two dinner plates, top with the chicken and a load of freshly grated parmesan. Enjoy!

營養

• 卡路里: 709 kcal
• 總脂肪: 41 g
• 飽和脂肪: 7 g
• 不飽和脂肪: 31 g
• 反式脂肪: 0.1 g
• 膽固醇: 216 mg
• 鈉: 2875 mg
• 總碳水化合物: 33 g
• 膳食纖維: 10 g
• 總糖: 8 g
• 蛋白質: 54 g