Chicken cutlets are made healthier thanks to a crispy quinoa crust.
- Total time 40 minutes
- Portion size 4 servings
Ingredients
Method
Preheat oven to 425°F. Line 2 large baking sheets with parchment paper.
On 1 prepared pan, toss broccoli florets and stems with 1 tbsp of the oil; sprinkle with 1/4 tsp each of the salt and pepper. Roast, tossing halfway through, until browned and tender, about 20 minutes.
Meanwhile, in large bowl, stir together 1 tbsp of the oil, lemon zest, lemon juice and shallot.
Meanwhile, sprinkle chicken with remaining 1/2 tsp each of the salt and pepper. In bowl, whisk eggs with mustard until smooth. In separate bowl, stir together flour and thyme. Place puffed quinoa on large plate. Dredge 1 cutlet in flour mixture, turning to coat and shaking off excess; dip in egg mixture, letting excess drip off. Dredge in quinoa, pressing to adhere; place on remaining prepared pan. Repeat with remaining cutlets.
In large nonstick skillet, heat 1 tbsp of the oil over medium heat. Cook 2 cutlets, flipping halfway through, until golden brown, about 8 minutes. Transfer to plate; cover to keep warm. Add remaining 1 tbsp oil to pan; repeat with remaining cutlets.
Scrape broccoli into bowl with shallot mixture; add Parmesan, tossing to combine. Serve with chicken.
Nutritional facts PER SERVING: about
- Fibre 4 g
- Sodium 655 mg
- Sugars 3 g
- Protein 31 g
- Calories 349
- Total fat 18 g
- Potassium 733 mg
- Cholesterol 98 mg
- Saturated fat 3 g
- Total carbohydrate 17 g
%RDI
- Iron 21
- Folate 47
- Calcium 11
- Vitamin A 24
- Vitamin C 210
