

Pork schnitzel with fresh apple slaw
Author: Megan Cameron-Lee
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
Units: Metric | Imperial (US)
- 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
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Instructions
- 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 429cal
-
Kilojoules 1800kJ
-
Protein 35g
-
Total fat 11g
-
–Saturated fat 2g
-
Carbohydrates 45g
-
–Sugars 9g
-
Dietary fibre 8g
-
Sodium 190mg
-
Calcium 70mg
-
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.
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First published: Feb 2018
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