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Archive for March 6th, 2017

chickenschnitzel_first

We just got back from a two-week holiday in Arizona. I apologize for not commenting as much as I usually do, but you know the drill on holidays.

Regarding Arizona, I would love to say it was perfect weather, and perhaps it was, for Toronto weather but it was cold, sometimes snowy and rainy. Our time with dear friends more than made up for the lousy weather. Although we did have a few gloriously sunny days before the ugly, rainy days we spent in Sedona. Fortunately, our time at the Grand Canyon was clear, albeit cold (read: two layers of leggings, three long-sleeved Ts and a light winter jacket with hat, mittens and scarf). Once I get our photos sorted, I’ll post a few good ones on the blog, in the meantime, I thought I’d share one of my favourite ‘diet’ dishes, chicken “schnitzel” with roasted garlic cauliflower mash!

Chicken “Schnitzel” with Roasted Garlic Cauliflower Mash

A KitchenInspirations Original Recipe

Serves 2

Ingredients:

  • 460 g cauliflower
  • 2-3 cloves garlic, roasted
  • 1/4 cup water
  • 165 g chicken breast, boneless, skinless
  • 35 g egg white
  • 2 Ryvita whole wheat snack bread
  • 10 g whole wheat flour
  • 1/4 cup Herbes en Provence with granulated onion and garlic
  • few sprays of non-stick spray
  • chopped fresh dill for garnish

Directions:

  1. Pre-heat oven to 425° F.
  2. Break down cauliflower into equal-sized florets and set on a baking sheet lightly sprayed with non-stick spray. Roast until softened. Add a bit of water at the end to steam to perfect tenderness for about 5 minutes.
  3. Add the cauliflower florets into a glass bowl and add the roasted garlic cloves. Blitz with the hand blender until creamy and smooth, adding a bit of water if necessary (I just added the left-over steaming liquid from the roasting pan). Set aside.
  4. Divide the chicken into two equal portions and butterfly each, cover the chicken with plastic and flatten it to about 0.5 cm or 1/4 inch with a kitchen mallet. Put them into the fridge.
  5. Add Ryvita to a small zip lock bag and smash into smaller but coarser bits. Add the Herbes en Provence and mix well.
  6. Add the egg whites into a large flat bowl and beat with a fork.
  7. Remove one chicken cutlet from the fridge and lightly dust each side with the whole wheat flour. Then dip it into the egg whites to cover both sides. Sprinkle each side with the Ryvita mixture to coat evenly. Repeat with second cutlet.
  8. Heat a non-stick frying pan. Spray each side of each cutlet and cook cutlets on both sides until nicely golden and the internal temperature is 185°F. Serve immediately with a slice of lemon and some fresh dill sprinkled onto it.

Notes:

  • The diet I use allows for two 100 g servings of protein per day.
  • If you don’t have roasted garlic on hand, simply put a few unpeeled cloves into a ramekin filled with a little water or stock and sprinkle with sea salt. Bake until softened.
  • Even though the chicken is very thin, it is so tender, it will knock your socks off.

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