Pork schnitzel with courgette and kumara wedges

Pork schnitzel is an easy recipe and it’s perfect for busy weeknights, it's guaranteed to be a family favourite!

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

4½ cups thin kumarasweet-potatoX wedges
2 large courgettezucchiniXszucchini, summer squashX, cut into thin lengthwise wedges
¼ cup plain flourall purpose flourX
2 egg whites, lightly beaten
1 cup fresh fine wholegrain breadcrumbs
¹/³ cup chopped fresh flat-leaf parsley
4 uncrumbed pork schnitzels
1½ tablespoons olive oil
400g bag prepared coleslaw (dressing omitted)
2 teaspoons low-fat plain yoghurt
2 teaspoons reduced-fat mayonnaise

Instructions

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1 Preheat oven to 220°C. Line a large baking tray with baking paper. Place kumara on tray. Bake for 25-30 minutes, adding courgette for last 15 minutes.

2 Meanwhile, place flour on a plate. In a shallow bowl, whisk egg whites and 1 tablespoon water. On a plate, combine breadcrumbs and parsley. Dip pork into flour, then egg, then breadcrumbs. Set aside on a plate. Continue to coat remaining pork, making 4 crumbed schnitzels.

3 In a large non-stick frying pan, heat oil over medium high. Cook schnitzels for 2-3 minutes each side, or until golden and cooked through.

4 Meanwhile, in a bowl, combine slaw, yoghurt and mayo. Serve pork with veges and garnish with lemon, if desired.

HFG tip

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 431 cal

Kilojoules 1810 kJ

Protein 37 g

Total fat 10 g

Saturated fat 2 g

Carbohydrates 45 g

Sugar 13 g

Dietary fibre 8 g

Sodium 230 mg

Calcium 100 mg

Iron 4 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.