RECIPE

Cajun chicken schnitzel with kumara chunks

Serves: 4-5
Prep: 25 minutes
Cooks In: 30 minutes

Cajun chicken schnitzel with kumara chunks

Cajun crumbed chicken schnitzel is a family favourite – this recipe was a big hit with our My Food Bag Gluten-Free Bag customers!

The Cajun flavour in this dish is mild, so perfect for even the fussiest kids.

When cutting your chicken into steaks, they should be about 1cm-thickness. If they’re slightly thicker, just cook your chicken a little longer until cooked through. Turn down heat to medium if crumb is browning too quickly and add more oil. This prevents the crumb from burning. Let chicken rest in foil for a few minutes to finish off cooking.

  • Broccoli or broccolini would work well in this recipe if green beans aren’t in season.
  • To make sure this recipe is gluten-free, use gluten-free panko breadcrumbs and check that your Cajun seasoning and mustard is gluten-free. For dairy-free, omit the milk when you crumb the chicken and instead use an extra egg.

Ingredients

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Kumara chunks

  • red kumara 600g, scrubbed and cut into 2cm chunks

Cajun crumbed chicken schnitzel

  • egg 1
  • milk ½ cup (for dairy-free, leave out the milk and use an extra egg)
  • mustard e.g. wholegrain, Dijon 1 tablespoon (check label if eating gluten-free)
  • chicken breast 550g
  • gluten-free panko breadcrumbs ¾ cup (make sure you check label if eating gluten-free)
  • mild Cajun spice seasoning* 1 - 1½ tablespoons (check label if eating gluten-free)
  • salt ¼ teaspoon
  • pepper ¼ teaspoon

Roast tomatoes, beans and baby kale

  • green beans 250g
  • tomatoes 2
  • baby kale leaves 100g

Mustard mayo

  • mayonnaise ¼ cup
  • wholegrain mustard 2-3 teaspoons (check label if eating gluten-free)

To serve

  • lemon 1, cut into wedges

Method

Preheat oven to 230degC. Line two oven trays with baking paper.

1. Toss kumara with a drizzle of olive oil on first prepared tray and season with salt and pepper. Bake for about 25 minutes, until golden. Turn once during cooking.

2. In a bowl, whisk together egg, milk and mustard. Pat chicken dry and cut into steaks. To do this, place your hand flat on top of chicken breast and use a knife to slice horizontally to make 2 thin steaks. Place chicken in bowl with egg/milk mixture and set aside to soak for a few minutes.

3. Trim ends of beans; dice tomatoes 1-2cm; roughly chop baby kale. Set all aside. Combine all mustard mayo ingredients in a bowl and mix well. Combine crumbs, mild Cajun spice seasoning and salt and pepper on a plate. Shake excess milk off chicken then coat in crumbs.

4. Heat a drizzle of oil in a fry-pan on medium heat. Cook chicken, in batches, for about 3 minutes each side (depending on thickness), until cooked through. Wipe pan between batches and add more oil as needed. Reduce heat if crumb starts to burn.

5. While chicken is cooking, place beans on the second prepared tray, drizzle with olive oil and season. Bake (on rack above kumara) for about 4 minutes. Add tomatoes and cook a further 2- minutes. Remove tray and toss through baby kale to wilt slightly.

To serve, divide kumara chunks, Cajun-crumbed chicken schnitzel and veggies between plates. Serve with a dollop of mustard mayo and a lemon wedge to squeeze over schnitzel just before eating.

*To make the Cajun spice mix yourself, combine 2 teaspoons paprika, 1 teaspoon coriander, 1 teaspoon cumin, ½ teaspoon rosemary, ½ teaspoon smoked paprika

Nutritional Information Per Serving
Kilojoules
2348
Calories
554
Carbs
53.7 g
Total Fat
22.3 g
Protein
35.8 g

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