Crispy Chicken Schnitzel with Mashed Potatoes & Creamy Mustard-Dressed Kale
1 servings of crispy chicken schnitzel with mashed potatoes & creamy mustard-dressed kale contains 1045 Calories. The macronutrient breakdown is 41% carbs, 38% fat, and 21% protein. This is a good source of protein (100% of your Daily Value), fiber (40% of your Daily Value), and potassium (43% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 20 minutes
- Cook Time
- 20 minutes
Ingredients
Honey
1 tbsp or 21g
Rice wine vinegar
1 tbsp or 15g
Directions
- 1 Prepare the ingredients & dress the kale: Remove the honey from the refrigerator to bring to room temperature. Fill a medium pot with salted water; cover and heat to boiling on high. Wash and dry the fresh produce. Medium dice the potatoes. Core the apple; grate on the large side of a box grater. Separate the kale leaves from the stems; discard the stems, then thinly slice the leaves. In a large bowl, combine the creamy mustard sauce, a drizzle of olive oil, and half the honey (kneading the packet before opening). Season with salt and pepper. Add the sliced kale to the bowl of mustard sauce; stir to coat. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired.
- 2 Cook & mash the potatoes: While the kale marinates, add the diced potatoes to the pot of boiling water. Cook 15 to 17 minutes, or until tender when pierced with a fork. Turn off the heat. Drain thoroughly and return to the pot. Add 1 tablespoon of olive oil. Season with salt and pepper. Using a fork or potato masher, mash to your desired consistency. Taste, then season with salt and pepper if desired. Cover to keep warm.
- 3 Marinate the apple: While the potatoes cook, in a medium bowl, combine the vinegar and remaining honey. Add the grated apple. Season with salt and pepper; stir to coat. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired.
- 4 Coat the chicken: While the apple marinates, place the flour and breadcrumbs on two separate, large plates; season each with salt and pepper. Crack the egg into a large bowl; season with salt and pepper. Beat until smooth. Pat the chicken dry with paper towels. Season with salt and pepper on both sides. Working one piece at a time, thoroughly coat the seasoned chicken in the seasoned flour (tapping off any excess), then in the beaten egg (letting any excess drip off), then in the seasoned breadcrumbs (pressing to adhere). Transfer to a separate plate.
- 5 Cook the chicken & serve your dish: In a large pan (nonstick, if you have one), heat a thin layer of oil on medium-high. Once the oil is hot enough that a piece of chicken sizzles immediately when added, add the coated chicken. Cook 5 to 7 minutes per side, or until golden brown and cooked through. Transfer to a paper towel-lined plate; immediately season with salt. Serve the cooked chicken with the mashed potatoes and dressed kale. Top the chicken with the marinated apple (discarding any liquid). Enjoy!
- (source: https://www.blueapron.com/recipes/crispy-chicken-schnitzel-with-mashed-potatoes-creamy-mustard-dressed-kale)
Nutrition Facts
For 1 servings of crispy chicken schnitzel with mashed potatoes & creamy mustard-dressed kale (706g)
Nutrient | Value | %DV |
---|---|---|
Calories | 1045 | |
Fats | 44g | 57% |
Saturated fats | 12g | 60% |
Trans fats | 0.2g | |
Cholesterol | 305mg | 102% |
Sodium | 1161mg | 50% |
Carbs | 107g | 39% |
Net carbs | 96g | |
Fiber | 11g | 40% |
Sugar | 26g | |
Protein | 56g | |
Calcium | 247mg | 25% |
Iron | 8mg | 95% |
Potassium | 2028mg | 43% |
Vitamin D | 1μg | 4% |
Vitamins and Minerals | ||
Alpha carotene | 27μg | |
Beta carotene | 3071μg | |
Caffeine | 0mg | |
Choline | 220mg | 40% |
Copper | 1mg | 149% |
Fluoride | 4μg | |
Folate (B9) | 204μg | 51% |
Lycopene | 0μg | |
Magnesium | 154mg | 37% |
Manganese | 1mg | 55% |
Niacin | 18mg | 109% |
Pantothenic acid | 2mg | 38% |
Phosphorus | 713mg | 102% |
Retinol | 87μg | |
Riboflavin (B2) | 1mg | 65% |
Selenium | 70μg | 127% |
Theobromine | 0mg | |
Thiamine | 1mg | 82% |
Vitamin A IU | 5480IU | |
Vitamin A | 346μg | 38% |
Vitamin B12 | 2μg | 76% |
Vitamin B6 | 1mg | 114% |
Vitamin C | 85mg | 95% |
Vitamin D IU | 25IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 1μg | |
Vitamin E | 2mg | 12% |
Vitamin K | 393μg | 328% |
Zinc | 5mg | 47% |
Sugars | ||
Sugar | 26g | |
Sucrose | 3g | |
Glucose | 8g | |
Fructose | 12g | |
Lactose | 0g | |
Maltose | 1g | |
Galactose | 0.4g | |
Starch | 63g | |
Fats | ||
Saturated fats | 12g | 60% |
Monounsaturated fats | 17g | |
Polyunsaturated fats | 10g | |
Trans fats | 0.2g | |
Fatty Acids | ||
Total omega 3 | 0.4g | |
Total omega 6 | 7g | |
Alpha Linolenic Acid (ALA) | 0.4g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 3g | |
Arginine | 3g | |
Aspartic acid | 6g | |
Cystine | 1g | |
Glutamic acid | 10g | |
Glycine | 3g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 2g | |
Leucine | 4g | |
Lysine | 4g | |
Methionine | 1g | |
Phenylalanine | 2g | |
Proline | 3g | |
Serine | 2g | |
Threonine | 2g | |
Tryptophan | 1g | |
Tyrosine | 2g | |
Valine | 3g |