Pork schnitzel with fresh apple slaw

Photographer: Mark O'Meara

You’ve got to try this truly delicious and quick pork schnitzel with fresh apple slaw dish. It’s a healthy lunch or dinner for the family, ready in 20 minutes, diabetes friendly with a gluten free option.

Serves: 4

Time to make: 20 mins

Ingredients

More weights & measures

600g potatoes
2 tablespoons flour
1 egg, lightly beaten
½ cup panko breadcrumbs
500g thin pork steaks
1 tablespoon olive oil
500g bag prepared coleslaw mix (dressing discarded)
1 green apple, cored and grated
juice of ½ lemon, plus lemon wedges, to serve

Instructions

Stay Awake

In a medium saucepan of boiling water, cook potatoes for 10-12 minutes, or until tender. Drain. On a tray, crush each potato gently with the back of a spatula or large fork.
Meanwhile, in a shallow bowl place flour. Place egg in another and breadcrumbs in another. Lightly coat each pork fillet in flour, followed by egg, then breadcrumbs.
In a large non-stick frying pan, heat olive oil over medium. Cook pork schnitzels for 3 minutes each side until golden and cooked through. Remove from pan and cover to keep warm.
Spray the same pan with oil. Add smashed potatoes and cook, tossing, for 3 minutes, or until golden.
In a large bowl, combine coleslaw, apple and lemon juice.
To serve, divide coleslaw, pork schnitzels and smashed potatoes among 4 plates, with lemon wedges on the side.

Variations

Add 1/2 cup low-fat plain yoghurt for a creamy coleslaw.

Make it gluten free: Use gluten-free flour and breadcrumbs.

Nutrition Info (per serve)

Calories 429 cal

Kilojoules 1800 kJ

Protein 35 g

Total fat 11 g

Saturated fat 2 g

Carbohydrates 45 g

Sugar 9 g

Dietary fibre 8 g

Sodium 190 mg

Calcium 70 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.