Crispy Chicken Schnitzel with Mashed Potatoes & Creamy Mustard-Dressed Kale

Fat 38%Carbs 41%Protein 21%
Percent Calories

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

Directions

  1. 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. 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. 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. 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. 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!
  6. (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)

NutrientValue%DV
Calories1045
Fats44g 57%
Saturated fats12g 60%
Trans fats0.2g
Cholesterol305mg 102%
Sodium1161mg 50%
Carbs107g 39%
Net carbs96g
Fiber11g 40%
Sugar26g
Protein56g
Calcium247mg 25%
Iron8mg 95%
Potassium2028mg 43%
Vitamin D1μg 4%
Vitamins and Minerals
Alpha carotene27μg
Beta carotene3071μg
Caffeine0mg
Choline220mg 40%
Copper1mg 149%
Fluoride4μg
Folate (B9)204μg 51%
Lycopene0μg
Magnesium154mg 37%
Manganese1mg 55%
Niacin18mg 109%
Pantothenic acid2mg 38%
Phosphorus713mg 102%
Retinol87μg
Riboflavin (B2)1mg 65%
Selenium70μg 127%
Theobromine0mg
Thiamine1mg 82%
Vitamin A IU5480IU
Vitamin A346μg 38%
Vitamin B122μg 76%
Vitamin B61mg 114%
Vitamin C85mg 95%
Vitamin D IU25IU
Vitamin D20μg
Vitamin D31μg
Vitamin E2mg 12%
Vitamin K393μg 328%
Zinc5mg 47%
Sugars
Sugar26g
Sucrose3g
Glucose8g
Fructose12g
Lactose0g
Maltose1g
Galactose0.4g
Starch63g
Fats
Saturated fats12g 60%
Monounsaturated fats17g
Polyunsaturated fats10g
Trans fats0.2g
Fatty Acids
Total omega 30.4g
Total omega 67g
Alpha Linolenic Acid (ALA)0.4g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine3g
Arginine3g
Aspartic acid6g
Cystine1g
Glutamic acid10g
Glycine3g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine4g
Lysine4g
Methionine1g
Phenylalanine2g
Proline3g
Serine2g
Threonine2g
Tryptophan1g
Tyrosine2g
Valine3g

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