Quinoa crusted veal schnitzel with pea & feta smash
DINNER MEAL RECIPE - SERVES 4
Canutrition tip: Take care not to overcook the peas, to ensure they give a fresh flavour burst rich in vitamin C, fibre and B vitamins, especially thiamine. Mint leaves also help freshen fury mouths and the quinoa tops crust dipped in the egg helps top up the protein in the veal to a hard-hitting 45g per serve.
2 garlic cloves
1 tsp salt flakes
½ cups (65G) wholemeal spelt or plain flour
2 cups (200G) quinoa flakes
8 x 90G veal schnitzel
2 Tbsp extra virgin olive oil
Pea & Feta Mash
4 cups of frozen peas (thawed) or fresh if available
¼ cup of mint leaves, roughly chopped
sea salt and black pepper
1 Tbsp lemon rind grated
100g quality feta cheese, crumbled.
Mash Sweet Potato
1 large sweet potato peeled and chopped into cubes. (Can mix in some regular potato if preferred)
3/4 cup of low-fat milk
2 Tbsp margarine or butter
- To make the pea smash, place the peas in a large bowl and roughly mash with a potato masher. Add the mint, salt, pepper, lemon and feta. Toss to combine and set aside.
- Put potato chunks into a large saucepan or MW bowl. Cook for 15-20 minutes until a fork pierces the potato easily. Add milk and margarine. Mash well using a fork or potato masher. Cover to keep warm.
- Place the eggs, garlic and salt in a bowl and whisk with a fork to combine.
- Place the flour in a separate bowl and place the quinoa flakes on a plate. Dust the veal, one piece at a time, in the flour, dip in the egg and press into the quinoa flakes to coat.
- 1/2 the crumbed veal can be frozen for another time.
- Heat half the oil in a large non-stick frying pan over medium heat. Cook half the veal for 3–4 minutes, turning halfway. Repeat with the remaining oil and veal.
- Serve with the pea smash, extra mint and lemon wedges. Serves 4.
90g crumbed veal, 1 cup of peas, 25g feta cheese
Per serving - Energy 722 kcal, 22g fat, 6g saturated, 45g protein, 87g low GI carbs, 8g sugar, 13g fibre, .7mg salt