Chicken schnitzel in sesame coating with stir-fried vegetables and rice

For 4 people
  • 1 Zucchini (approx. 180 g)
  • 250 g Romanesco
  • Salt
  • 1/2 red and yellow peppers
  • 100 g Snow peas
  • 1 Chilli pepper
  • 3 spring onions
  • 200 g Basmati Rice
  • 5 EL Oil
  • pepper
  • 60 ml light soy sauce
  • 100 ml Asia chili sauce
  • 4 Chicken fillets (approx. 180 g each)
  • 3 EL white sesame seeds peeled
  • 3 EL black sesame seeds
  • 80 g breadcrumbs
  • 1 Egg (size M)
  • 50 g flour
35 minutes
very easy
1.
Clean the zucchini, wash, cut in half lengthways and slice . Cut the Romanesco florets from the stem. Wash the florets and blanch them in salted boiling water for about 4 minutes. Drain and quench. Clean and wash the peppers, cut in half lengthways and cut into small triangles. Clean, wash and halve the sugar snap peas. Clean the chilli, cut lengthways, wash and remove the seeds. Cut the pod into small pieces. Clean and wash the spring onions and cut into rings. Prepare rice in boiling salted water according to the instructions on the package
2.
Heat 1 tablespoon of oil in a pan. Fry the peppers over a high heat for 2-3 minutes while turning. Add the snow peas, zucchini and romanesco. Fry for another 4–5 minutes. Add chilli and deglaze with soy and chilli sauce. Briefly bring to the boil. Season to taste with pepper
3.
In the meantime, wash the meat, pat dry and cut in half horizontally. Mix the sesame seeds and breadcrumbs in a shallow bowl. Whisk the egg. Pour flour into a shallow bowl. Season the meat with salt and pepper. Turn first in flour, then in egg and sesame breadcrumbs mixture. Heat 4 tablespoons of oil in a large pan. Fry the meat in 2 portions on each side 3–4 over medium heat until crispy and brown
4.
Put the meat inCut slices and arrange on plates with rice and vegetables
1 person approx.:
  • 710 kcal
  • 2980 kJ
  • 49 g protein
  • 24 g fat
  • 76 g carbohydrates

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