MIDWEEK PROMISE
Your guarantee for every recipe in this section: NO MORE THAN…
• 10 ingredients
• 30 min hands-on time
• 650 calories per portion (but many of the recipes have fewer)
• 10g sat fat per portion PLUS…
• No unnecessary added sugar
• Minimal washing up
PHOTOGRAPHS: KATE WHITAKER. STYLING: LYDIA BRUN
GERMANY
Chicken schnitzels with quick fennel and apple sauerkraut
SERVES 4. HANDS-ON TIME 30 MIN
FOOD TEAM’S TIP
Pork escalopes also work very well for the schnitzel.
• 4 British free-range skinless chicken breasts
• 100g plain flour, seasoned well with salt and pepper
• 1 large free-range egg
• 80g fresh breadcrumbs
• 4 tbsp olive oil
• 1 small onion, finely sliced
• 2 fennel bulbs, finely sliced
• ½ tbsp mustard seeds
• 1 tbsp white wine vinegar
• 1 granny smith apple, coarsely grated
TO SERVE
• Green salad and lemon wedges
1 Heat the oven to 180°C/ 160°C fan/gas 4. Put the chicken breasts between
2 sheets of non-stick baking paper and bash with a rolling pin or meat tenderiser until 1cm thick. Put the flour, egg and breadcrumbs into
3 shallow bowls, then coat the chicken in the flour, egg, then breadcrumbs.
2 Heat 3 tbsp oil in a large frying pan, then fry the chicken over a medium heat for 5 minutes on each side or until golden. Transfer the chicken to a baking sheet, then put it in the oven while you make the sauerkraut.
3 Heat the remaining oil in the same pan and cook the onion, fennel and mustard seeds for 5 minutes or until the onion is just soft. Add 100ml water and the vinegar, then cook for 10 minutes. Remove from the heat, then stir in the apple. Serve the sauerkraut and schnitzels with a green salad and lemon wedges to squeeze over.
PER SERVING 465kcals,