Herb-crumbed beef with creamy mash
Serves: 4
Time to make: 30 mins
Total cost: $21.32 / $5.33 per serve
(at time of publication)
Ingredients
- ¼ cup gluten-free cornflour
- 3 egg whites, lightly beaten
- 1 cup quinoa flakes
- ¼ cup finely grated parmesan cheese
- ¼ cup finely chopped fresh flat-leaf parsley
- 8 x 60g beef schnitzels
- 600g desiree potatoes, peeled, cut in chunks
- ⅓ cup warm skim milk
- 4 cups steamed frozen vegetables such as green beans and snow peas
- 1 lemon, cut in wedges
Instructions
1 Preheat oven to 200ºC and line a large baking tray with baking paper. Place cornflour in a shallow bowl and season with freshly ground black pepper. Place egg whites into a second bowl. Mix quinoa flakes, parmesan and parsley in a third bowl.
2 Dip a piece of schnitzel into cornflour to coat, then into egg white and finally into quinoa flakes. Repeat with the remaining schnitzel.
3 Spray schnitzels on both sides with oil, place onto prepared tray and bake for 15 minutes, turning once or until golden.
4 Meanwhile, cook potatoes in a large saucepan of boiling water for 12-15 minutes or until tender. Drain, then return to saucepan. Add warm milk and mash until smooth. Season with ground black pepper and keep warm.
5 Divide mash among plates, top each with 2 pieces of schnitzel, serve with greens and a lemon wedge.
Nutrition Info (per serve)
-
Calories 495cal
-
Kilojoules 2070kJ
-
Protein 41g
-
Total fat 15g
-
–Saturated fat 5g
-
Carbohydrates 50g
-
–Sugars 8g
-
Dietary fibre 7g
-
Sodium 220mg
-
Calcium 170mg
-
Iron 5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
