These chopped chicken cutlets are golden on the outside, juicy inside and brightened with fresh mint for a light, refreshing twist on a weeknight favorite. They come together quickly, stay low in fat and pair beautifully with a simple salad or vegetables. For more chicken ideas, try the Chicken and Broccoli Cutlets or the Fresh Spring Salad with Chicken and Green Beans.
Ingredients
- 411 g (14.5 oz) chicken breast
- 1 onion (85 g)
- 1 egg
- 18 g (1 tbsp) tomato paste
- 50 g (1.8 oz) light cheese, grated
- 10 g (1 tbsp) whole-grain rice flour
- 3 ml (1/2 tsp) olive oil
- 3 g fresh mint leaves
- Salt and pepper, to taste
Instructions
- Finely chop the chicken breast. Dice the onion small and fry it in 1 ml of oil.
- Combine the chicken, onion, egg, flour, grated cheese, tomato paste, finely chopped mint and spices.
- Form cutlets and fry over medium heat covered with 2 ml of oil, on both sides until golden.
Tips
- Chop the chicken finely but do not overwork the mixture, so the cutlets stay tender.
- Cook covered over medium heat so the centers cook through while the outside turns golden; find more healthy chicken recipes at Allrecipes.
- Add the mint just before shaping for the freshest flavor, and check poultry cooking guidance at USDA.
Nutrition: Per 100 g: 88 kcal, protein 12.3 g, fat 3.2 g, carbs 2.1 g.