Heart-Healthy Breaded Schnitzel

Elevate your dinner table with this flavorful and guilt-free Heart-Healthy Breaded Schnitzel, a wholesome twist on the classic comfort food. Made with tender, skinless chicken breasts coated in a crispy mixture of whole wheat panko breadcrumbs and nutritious ground flaxseed, this recipe is packed with heart-healthy goodness. The seasoning blend of garlic powder, oregano, and paprika adds a burst of savory flavor, while the light olive oil spray ensures a golden-brown crust without excess fat. Ready in under an hour, this schnitzel is pan-seared to perfection, making it a low-fat, protein-packed option that doesn’t skimp on crunch or taste. Serve it with a refreshing squeeze of lemon juice for a zesty finish, and pair with your favorite veggies or salad for a balanced, satisfying meal. Perfect for health-conscious foodies, this dish is proof that nourishing can also mean delicious!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 pieces skinless chicken breasts
• 0.5 cup whole wheat flour
• 2 large egg whites
• 2 tablespoons water
• 1 cup whole wheat panko breadcrumbs
• 2 tablespoons ground flaxseed
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 0.5 teaspoon paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0 olive oil spray
• 2 pieces lemon wedges

Directions

Step 1

Place each chicken breast between two sheets of plastic wrap. Using a meat mallet or rolling pin, pound the chicken to an even thickness of about 1/4 inch.

Step 2

In a shallow dish, place the whole wheat flour.

Step 3

In another shallow bowl, whisk together egg whites and water until combined and frothy.

Step 4

In a third shallow dish, combine whole wheat panko breadcrumbs, ground flaxseed, garlic powder, oregano, paprika, salt, and pepper.

Step 5

Dredge each piece of chicken in the flour, shaking off any excess. Then dip into the egg mixture, allowing the excess to drip off. Finally, coat both sides with the breadcrumb mixture, pressing down to adhere.

Step 6

Preheat a non-stick skillet over medium heat and lightly spray with olive oil spray.

Step 7

Place the breaded chicken pieces in the skillet without overcrowding (you may need to cook them in batches). Cook each side for about 5-6 minutes or until golden brown and the chicken is cooked through. Reapply olive oil spray as needed when flipping.

Step 8

Transfer the cooked schnitzels to a paper towel-lined plate to remove any excess oil.

Step 9

Serve warm with a squeeze of fresh lemon juice from the lemon wedges.

Nutrition Facts

Serving size	(662.3g)

Amount per serving	% Daily Value*
Calories	1348.2

Total Fat 24.1g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 0g
Cholesterol 295.8mg	0%
Sodium 2358.1mg	0%
Total Carbohydrate 141.8g	0%
Dietary Fiber 24.5g	0%
Total Sugars 5.3g
Protein 142.3g	0%

Vitamin D 17.4IU	0%
Calcium 205.8mg	0%
Iron 13.2mg	0%
Potassium 1634.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 16.0%

Protein: 42.1%

Carbs: 41.9%