Ingredients

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2 large skinless, boneless chicken breasts (flattened to ½ cm)

2 small slices wholemeal bread (from a small loaf or 1x HEX b allowance), blitzed into breadcrumbs

30g Parmesan cheese (grated - check if using as HEX a)

1 large egg, beaten

1 level tbsp cornflour (or plain flour)

1 tsp each garlic powder, onion powder, and smoked paprika

Low-calorie cooking spray

4 slices wholemeal bread (for sandwiches)

Sauce: 1 tsp extra-light mayo mixed with 1 tbsp fat-free Greek yoghurt and 1 tsp Dijon mustard

Fillings: Lettuce, sliced tomato, sliced gherkins 

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Method 

 

1. Prepare Chicken: Slice chicken breasts horizontally to make them thinner, then bash with a rolling pin between cling film until roughly ½cm thick. Season with salt, pepper, garlic powder, onion powder, and paprika.

2. Set Up Crumbing Station: Prepare three bowls: 1. Flour, 2. Beaten egg, 3. Breadcrumbs mixed with Parmesan.

3. Coat: Dip chicken in flour (shake off excess), then egg, then coat thoroughly in the breadcrumb mix.

4. Cook: Spray a frying pan or air fryer with low-calorie cooking spray. Cook for 3-4 minutes per side (or 180°C for 12 mins in an air fryer) until golden and cooked through.

5. Assemble: Spread the yoghurt-mayo mix on toasted wholemeal bread, top with lettuce, tomatoes, pickles, and the schnitzel.  

Pro Tip: Pair with a side salad or homemade Slimming World chips for a complete meal. 

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Serves: 2

Prep time: 10 mins

Cook time: 12-15 mins

Syns: Approx. 7 per serving (mainly from bread/breadcrumbs), or free if using bread as HEb

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