Chicken Schnitzel
6
Points®
Total time: 1 hr • Prep: 15 min • Cook: 45 min • Serves: 4 • Difficulty: Easy
Relieve built-up tension by bashing out these chicken breasts with a meat mallet or rolling pin!
Ingredients
Calorie controlled cooking spray
5 spray(s)
Couscous, dry
125 g
Vegetable stock cube
½ cube(s), vegetable
Chicken breast, skinless, raw
600 g, boneless, 4 x 150g
Medium fat soft cheese
100 g, (3 1/2oz)
Spring Onions
2 medium, finely chopped
Chilli, green or red
1 teaspoon(s), finely chopped (optional)
Egg, whole, raw
1 medium, raw
Prepacked ham
4 slice(s), thin , roast or boiled
Instructions
1
Preheat oven to Gas Mark 5/190°C/fan oven 170°C. Spray a baking sheet with low fat cooking spray.
2
Put the couscous into a heatproof bowl. Dissolve the stock cube in 200ml boiling water and pour over the couscous. Leave to swell and cool for 10-15 minutes.
3
Place the chicken breasts, well-spaced, on a large piece of cling film. Cover with a second piece of cling film. Using a meat mallet or rolling pin, gently but firmly beat out the chicken breasts until they are about half their original thickness.
4
Mix together the low fat soft cheese, spring onions and chilli (if using). Season with pepper. Spread over one side of each chicken breast, then cover this side with a slice of ham, trimming it to fit.
5
Beat the egg with 2 tbsp cold water. Brush the ham and chicken with beaten egg, then coat in the cooled couscous. Arrange on the prepared baking sheet.
6
Bake in the oven for 20-25 minutes, until the chicken is tender. Check with a sharp knife inserted into the thickest part – the juices should run clear. Serve with salad or lightly cooked fresh vegetables.
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