Beef schnitzel with roast vege wedges

Instructions

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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.

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• 1290kJ / 306cal
• 24g fat / 12g sat fat
• 940mg sodium