Photo of Chicken Schnitzel by WW

Chicken Schnitzel

7
5
5
SmartPoints® value per serving
Total Time
1 hr
Prep
15 min
Cook
45 min
Serves
4
Difficulty
Moderate
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(s)

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 teaspoons, 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.

Notes

You could use bulgar wheat instead of couscous, though the texture of the coating will be a little grainier.

Start eating better than ever!