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
Total cost: $25.40 / $6.35 per serve
(at time of publication)
Ingredients
- 4½ cups thin kumara wedges
- 2 large courgettes, cut into thin lengthwise wedges
- ¼ cup plain flour
- 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
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Instructions
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)
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Calories 431cal
-
Kilojoules 1810kJ
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Protein 37g
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Total fat 10g
-
–Saturated fat 2g
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Carbohydrates 45g
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–Sugars 13g
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Dietary fibre 8g
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Sodium 230mg
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Calcium 100mg
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Iron 4mg
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.
