Quinoa and thyme chicken schnitzel with honey pumpkin
Enjoy a nutritious and flavorful meal with this Quinoa and Thyme Chicken Schnitzel paired with Honey Roasted Pumpkin and Broccoli. Made with tender chicken breasts coated in a crisp quinoa crust, fresh thyme, and a touch of honey, this wholesome dish is both healthful and satisfying. Perfect for a hearty dinner that's packed with protein and vibrant seasonal vegetables!
- 24 Mar 2024
- Cook time 30 min
- Prep time 20 min
- 4 Servings
- 9 Ingredients
This recipe for Quinoa and Thyme Chicken Schnitzel with Honey Pumpkin is a nutritious and flavorful meal that's sure to impress. Combining the earthy taste of thyme and the slight crunch of quinoa with tender chicken schnitzel, and pairing it with sweet honey-glazed pumpkin and vibrant broccoli, this dish strikes a perfect balance of protein, fiber, and deliciousness.
Ingredients:
Instructions:
1. Rinse the quinoa under cold water to remove any bitterness.
2. In a medium saucepan, combine the rinsed quinoa with 4 cups of water.
3. Bring to a boil over high heat, then reduce to a simmer and cover. Cook for about 15 minutes or until the quinoa is tender and water is absorbed.
4. Fluff with a fork and set aside.
1. Preheat the oven to 400°F (200°C).
2. Spread the pumpkin chunks on a baking sheet.
3. Drizzle with honey and lightly season with salt and pepper.
4. Roast in the preheated oven for 25-30 minutes, or until tender and caramelized. Toss halfway through cooking for even roasting.
1. While the pumpkin is roasting, pound the chicken breasts to an even thickness (about 1/2 inch) using a meat mallet or rolling pin.
2. Season the chicken breasts with salt, pepper, and half of the fresh thyme.
3. Place the white rice flour in a shallow dish.
4. Beat the eggs in another shallow dish.
5. Place the cooked quinoa in a third shallow dish.
6. Dredge each chicken breast in the flour, shaking off any excess.
7. Dip the chicken breasts into the beaten eggs, ensuring they are well-coated.
8. Press the chicken breasts into the quinoa, coating them evenly and pressing gently so the quinoa adheres.
1. Heat a large skillet over medium heat and lightly spray with cooking spray oil.
2. Place the quinoa-coated chicken breasts into the skillet.
3. Cook for about 4-5 minutes per side, or until the chicken is golden brown and cooked through (internal temperature should reach 165°F or 74°C).
4. Remove from skillet and set aside to rest.
1. While the chicken is cooking, bring a large pot of water to a boil.
2. Add the broccoli florets and cook for 4-5 minutes, or until just tender.
3. Drain and season lightly with salt and pepper.
1. Arrange the roasted honey pumpkin, broccoli, and quinoa chicken schnitzel on plates.
2. Garnish with the remaining fresh thyme and serve immediately.
Tips:
- Ensure the chicken breasts are thinly sliced to allow for even cooking and a crispy exterior.
- Rinse quinoa thoroughly under cold water before cooking to remove its natural bitter coating known as saponin.
- Use fresh thyme for a more robust and aromatic flavor compared to dried thyme.
- For crispier schnitzel, consider using a mix of quinoa and panko breadcrumbs.
- To avoid overcooking, roast the pumpkin in a single layer and check frequently towards the end of cooking time.
- If you want to add a bit of kick to the schnitzel, consider adding some paprika or cayenne pepper to the flour mixture.
Your Quinoa and Thyme Chicken Schnitzel with Honey Pumpkin is now ready to be served! This wholesome meal not only tastes great but is also packed with nutrients. The combination of flavors and textures will leave you and your guests craving more. Enjoy your culinary creation!
| Nutrition Facts | |
|---|---|
| Serving Size | 570 grams |
| Energy | |
| Calories 500kcal | 20% |
| Protein | |
| Protein 40g | 27% |
| Carbohydrates | |
| Carbohydrates 66g | 18% |
| Fiber 9g | 22% |
| Sugar 9g | 9% |
| Fat | |
| Fat 9g | 10% |
| Saturated 1.92g | 6% |
| Cholesterol 190mg | - |
| Vitamins | |
| Vitamin A 580ug | 64% |
| Choline 250mg | 45% |
| Vitamin B1 0.46mg | 38% |
| Vitamin B2 0.76mg | 58% |
| Vitamin B3 13mg | 84% |
| Vitamin B6 1.49mg | 87% |
| Vitamin B9 210ug | 52% |
| Vitamin B12 0.49ug | 21% |
| Vitamin C 170mg | 184% |
| Vitamin E 3.17mg | 21% |
| Vitamin K 170ug | 146% |
| Minerals | |
| Calcium, Ca 160mg | 12% |
| Copper, Cu 0.56mg | 0% |
| Iron, Fe 4.74mg | 43% |
| Magnesium, Mg 160mg | 39% |
| Phosphorus, P 650mg | 52% |
| Potassium, K 1570mg | 46% |
| Selenium, Se 40ug | 75% |
| Sodium, Na 150mg | 10% |
| Zinc, Zn 3.70mg | 34% |
| Water | |
| Water 450g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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