Everyone who has ever been to Austria or even Vienna knows how delicious a schnitzel can taste. But even here in southern Germany, the schnitzel is really popular and you can get it on almost every corner. And as good as it tastes, it is usually also high in calories. Therefore, today I have a really tasty and healthy alternative for you.
Healthy schnitzel in under 20 minutes
Sometimes healthy recipes are actually much more uncomplicated than the traditional, high-calorie dishes. This schnitzel is probably the best example. While you’ll get a huge mess with deep frying your cutlets for a Wiener or Münchner Schnitzel, you aviod all that fat and mess with my easy version here. Because you can fry a schnitzel very well with a small amount of oil in a well coated pan. Or you can simply bake it in the oven. So you don’t even have a pan to rinse off in the end.
So while you’re already saving yourself a lot of calories in the way you prepare it, you can do the same with your choice of meat. Traditionally, a schnitzel is made with veal. But what’s wrong with just using a lean chicken breast instead? In doing so, you’ll save yourself quite a bit of fat and calories again.
Healthy breading with cornflakes and mustard
Not quite as famous as the Wiener Schnitzel is the Munich Schnitzel. But still, our version is at least as delicious. What makes it special is that it’s rubbed with sweet mustard and horseradish, and the breading is made from old pretzels. So you see, there are really many variations to prepare such a schnitzel. That’s why, in my recipe, I chose not only to season my meat before breading it, but also to coat it with medium-hot mustard. I then roll it in oatmeal flour, beaten egg and finally in cornflakes. To do this, I first put unsweetened cornflakes in a freezer bag or blender to break them up a bit. This way the breading holds much better.
easy homemade ketchup
Last but not least, schnitzel simply needs the right sauce to accompany it. And I really can never decide between cranberries and ketchup here. But since I didn’t have any cranberries at home, I went for a homemade ketchup. And it really is made in no time. All you need is a blender with which you could puree the few ingredients to a smooth mass. >So you could serve the ketchup directly with the schnitzel.
I hope you like this healthy variation of a typical German recipe! Feel free to write me what you thought about it or what your favorite side dishes are to go with the schnitzel. My favorite way to serve it is with homemade fries, like my Cheese Fries, or a potato salad.
Have fun trying it out and see you for the next recipe!
for the schnitzel
- 14 oz chicken breast fillet
- 1/4 cup oatmeal flour alternatively regular flour – you may need a little more of it as it is not as fluffy and voluminous as oatmeal flour
- 1 large egg
- 40 g unsweetened cornflakes
- 1 tbsp mustard
- approx. 1 tbsp olive oil for frying the schnitzel
- salt, pepper, sweet paprika powder
for the ketchup
- 120 g strained tomatoes
- 1 tsp apple cider vinegar
- 1/2 tsp Worcestershire sauce
- 1 Medjool date
- Remove any tendons from the chicken breasts and then cut in half horizontally with a sharp knife. Place the cutlets between two pieces of greaseproof paper and pound them vigorously flat with a meat mallet or the bottom of a pot. The flatter the meat, the faster it will be cooked through later.
- Season the cutlets with salt, bell pepper and paprika powder, turn them over and spread a thin layer of mustard on the other side.
- Chop the cornflakes briefly in a blender or put them in a freezer bag and crush them with the bottom of the pot or something similar. Put the oatmeal, beaten egg and cornflakes in three deep plates.Then roll each cutlet first in the flour, then in the egg and finally in the cornflakes on both sides.
- Heat a large, well-coated skillet over medium heat, brush with a the oil and fry the cutlets for about 8 to 10 minutes on both sides.
- Meanwhile, for the ketchup, puree all ingredients into a smooth, homogeneous mixture using a blender or hand blender.
- Once the cutlets are cooked through, they can be served with the ketchup and a side dish of your choice.
- calories: 220 kcal
- fat: 6,6 g
- carbohydrates: 11,6 g
- protein: 25.9 g
- 1 wholegrain roll e.g. a carrot zucchini roll (I link the recipe in the recipe notes)
- 1 cornflakes schnitzel fresh or from the day before
- 1 handful lettuce leaves
- 1 pickel
- 1 beef tomato
for the tartar sauce
- 1/8 cup fat reduced cream cheese
- 1 boiled egg (you only need the yolk for this sauce)
- 1/2 tsp medium hot mustard
- 1/2 tsp worcestershire sauce
- 1 pickel
- 1 tsp capers
- 1 dash of stevia (alternatively 1/2 tsp sugar)
- For the tartar sauce, first peel and halve the egg, place the yolk in a small bowl and mash with a fork. Mix in the cream cheese, mustard, Worcestershire sauce and stevia. Cut the capers in half and the pickles into very small pieces and stir them in as well.
- Cut the bun in half and toast briefly, meanwhile thinly slice the tomato and pickle. Pour some tartar sauce on the bottom and spread the washed lettuce leaves and tomato slices on top. Place the schnitzel and finally the pickle, the remaining tartar sauce and the other half of your bun on top.
- calories: 448 kcal
- fat: 18g
- carbohydrates: 36g
- protein: 32g