Za'atar-Crusted Chicken Schnitzel

Dairy Free
Health score
2%
Za'atar-Crusted Chicken Schnitzel
45 min.
8
146kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • large egg white 
  • large eggs 
  • tablespoons olive oil divided
  • 1.5 cups panko bread crumbs (Japanese breadcrumbs)
  • teaspoon salt divided
  • tablespoon sesame seed toasted
  • ounce skinless boneless chicken breasts boneless skinless
  • 0.3 cup za'atar 

Equipment

  • frying pan
  • baking sheet
  • oven
  • spatula

Directions

  1. Preheat oven to 40
  2. Combine panko, za'atar, sesame seeds, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a shallow dish.
  3. Place eggs and egg white in another shallow dish; lightly beat with a fork.
  4. Sprinkle chicken with remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper. Dredge 4 breast halves in panko mixture, then egg mixture. Dredge again in panko mixture.
  5. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
  6. Add 4 coated chicken breast halves to pan. Cook 3 minutes on each side or until lightly browned, turning carefully with a spatula.
  7. Place on a baking sheet coated with cooking spray. Repeat procedure with remaining chicken, panko mixture, egg mixture, and oil.
  8. Bake at 400 for 10 minutes or until done.
  9. Serve with lemon wedges, if desired.

Nutrition Facts

Calories146kcal
Protein23.64%
Fat41.17%
Carbs35.19%

Properties

Glycemic Index
8.38
Glycemic Load
0.06
Inflammation Score
0
Nutrition Score
16.373043340185%

Nutrients percent of daily need

Calories:146.09kcal
7.3%
Fat:6.89g
10.6%
Saturated Fat:1.4g
8.77%
Carbohydrates:13.26g
4.42%
Net Carbohydrates:9.87g
3.59%
Sugar:0.9g
1%
Cholesterol:60.11mg
20.04%
Sodium:426.57mg
18.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.9g
17.81%
Vitamin K:129.89µg
123.71%
Iron:10.16mg
56.46%
Manganese:0.73mg
36.67%
Selenium:14.99µg
21.42%
Calcium:179.19mg
17.92%
Vitamin B3:3.39mg
16.95%
Fiber:3.39g
13.57%
Vitamin B6:0.24mg
12.16%
Vitamin B1:0.17mg
11.57%
Phosphorus:109.93mg
10.99%
Vitamin B2:0.17mg
10.24%
Folate:40.18µg
10.04%
Vitamin E:1.24mg
8.28%
Magnesium:32.32mg
8.08%
Copper:0.15mg
7.53%
Vitamin A:355.6IU
7.11%
Zinc:0.99mg
6.57%
Vitamin B5:0.57mg
5.67%
Potassium:191.31mg
5.47%
Vitamin C:3.95mg
4.79%
Vitamin B12:0.2µg
3.28%
Vitamin D:0.27µg
1.81%
Source:My Recipes