Air-fryer rosemary and rye crumbed chicken schnitzel with crispy Brussels sprouts

Author: Vikki Moursellas

Photographer: Steve Brown

This healthy twist to the beloved schnitty will become an air fryer favourite!

Serves: 4

Time to make: 50 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

450g cauliflower florets
400g can no-added-salt chickpeagarbanzoXsgarbanzosX, drained and rinsed
2 teaspoons cumin powder
1 teaspoon sweet paprika
250g Brussels sprouts, halved
2 tablespoons fresh rosemary, finely chopped
1 tablespoon parmesan, finely grated
1¼ cups fresh rye breadcrumbs (see HFG tip)
1 egg, whisked
2 tablespoons wholemeal flour
500g skinless chicken breast, cut into schnitzel fillets

Lemon and tahini yoghurt
½ lemon, juiced
1 tablespoon tahini
1 cup low-fat plain yoghurt
cracked pepper, to taste

Instructions

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1 Preheat air fryer to 180°C.

2 In a large bowl, place cauliflower, chickpeas, cumin and paprika, and spray with olive oil. Place in the air fryer for 12 minutes until golden and crispy.

3 In a large bowl, place rosemary, parmesan and breadcrumbs, and season with pepper. Place egg and flour in two other separate bowls.

4 Dip the chicken in flour, then egg and finally breadcrumbs. Place in the air fryer and cook for 10 minutes until cooked through.

5 In a bowl, place Brussels sprouts, pour over boiling water and sit for 10 minutes. Drain and place in the air fryer for 12 minutes or until crispy.

6 For the lemon and tahini yoghurt, place all ingredients into a bowl and whisk.

7 Serve schnitzel on a bed of cauli chickpeas, with Brussels sprouts on the side and with the tahini yoghurt drizzled over.

HFG tip

To make the rye breadcrumbs, blitz rye sourdough until fine crumbs form and store in a sealed bag or container in the freezer for up to six months.

Nutrition Info (per serve)

Calories 519 cal

Kilojoules 2170 kJ

Protein 49.8 g

Total fat 12.1 g

Saturated fat 3.2 g

Carbohydrates 42.9 g

Sugar 12.2 g

Dietary fibre 14.4 g

Sodium 679 mg

Calcium 333 mg

Iron 5.8 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.