Tasty Low-Calorie 5:2 Diet Recipe: Garlic, Herb and Parmesan Crusted Chicken Schnitzels

Tasty Low-Calorie 5:2 Diet Recipe: Garlic, Herb and Parmesan Crusted Chicken Schnitzels

Tasty Low-Calorie 5:2 Diet Recipe: Garlic, Herb and Parmesan Crusted Chicken Schnitzels

Tasty Low-Calorie 5:2 Diet Recipe:

Garlic, Herb and Parmesan Crusted Chicken Schnitzels

Tasty Low-Calorie 5:2 Diet Recipe: Garlic, Herb and Parmesan Crusted Chicken Schnitzels

Tasty Low-Calorie 5:2 Diet Recipe: Garlic, Herb and Parmesan Crusted Chicken Schnitzels

This recipe for low-calorie Garlic, Herb and Parmesan Crusted Chicken Schnitzels is as old as the hills, and I have been making these forever, but, then the last time I was cooking these fillets, I thought they really cannot be that high in calories, if oven baked and with less breadcrumbs and Parmesan cheese added – so, I decided to create a tasty, low-calorie version that would be perfect for “Fast Days” for anyone following the 5:2 Diet, as I am. I have listed the calorie count for each ingredient below, and there is also a printable recipe towards the end of my post, as usual, for ease of replicating this fabulous recipe in your own kitchens!

Tasty Low-Calorie 5:2 Diet Recipe: Garlic, Herb and Parmesan Crusted Chicken Schnitzels

Tasty Low-Calorie 5:2 Diet Recipe: Garlic, Herb and Parmesan Crusted Chicken Schnitzels

These chicken schnitzels can be prepared beforehand too, well  up to the crumb stage, although the crumbs can also be mixed and stored in a container so all you have to do when you are ready to cook them is the dip the chicken into the crumb, turn on the oven and you are away. As you can see I served this tasty chicken lunch on my lovely Churchill China plates – I work with Churchill China as their British Blogger, and this Penzance pattern is not only pretty, but it is practical too as the dinnerware is dishwasher proof. I have mentioned this before, I know, but there is something very nice about eating off (and drinking from) beautiful china, and it’s nice to sit down to a pretty plate of food in all senses too!

Tasty Low-Calorie 5:2 Diet Recipe: Garlic, Herb and Parmesan Crusted Chicken Schnitzels

Tasty Low-Calorie 5:2 Diet Recipe: Garlic, Herb and Parmesan Crusted Chicken Schnitzels

The calorie count for these delectable schnitzels is listed below, and where calories were wildly different, that happens a lot, I have taken the mean average and plumped down the middle – I have also given two weights for the chicken as they do vary in size.

Calories in Garlic, Herb and Parmesan Crusted Chicken Schnitzels

100g chicken breast, skinless and boneless = 170 calories

125g chicken breast, skinless and boneless = 212 calories

1 tablespoon grated Parmesan cheese = 22 calories

1 tablespoon dried breadcrumbs = 20 calories

Dried herbs and seasonings = add about 10 calories for all of them)

Total: 222 calories to 264 calories

(depending on the weight of the chicken breast)

Tasty Low-Calorie 5:2 Diet Recipe: Garlic, Herb and Parmesan Crusted Chicken Schnitzels

Tasty Low-Calorie 5:2 Diet Recipe: Garlic, Herb and Parmesan Crusted Chicken Schnitzels

When served with some steamed curly kale (30 calories) and an oven baked tomato (20 calories), the whole meal is a “how low can you go” 272 calories for the smaller weight of chicken and JUST over 300 calories for the larger chicken, not bad at all, and the recipe is totally delicious and filling too. It also feels a little naughty when you eat it, I suppose the baked chicken assumes the same treat value as Southern Fried Chicken maybe, but, it is a very successful recipe that we also enjoy on non-diet days, albeit with chips sometimes!  I hope you enjoy this recipe if you make it as much as we do, and these schnitzels are also great when taken on a picnic, OR when sandwiched between crusty bread as a sandwich, and again NOT on a diet day! That’s it for today, see you soon with more recipes and general kitchen chat, not long until the weekend  now! Karen 

For more of my Churchill China Posts, please visit the link here:

Lavender and Lovage Churchill China

Lavender and Lovage Churchill China Recipes and Posts

Tasty Low-Calorie 5:2 Diet Recipe: Garlic, Herb and Parmesan Crusted Chicken Schnitzels

Garlic, Herb and Parmesan Crusted Chicken Schnitzels

Serves 2
Prep time 10 minutes
Cook time 25 minutes
Total time 35 minutes
Meal type Lunch, Main Dish, Snack
Misc Child Friendly, Pre-preparable, Serve Hot
Occasion Casual Party, Christmas, Easter, Formal Party, Halloween, Thanksgiving, Valentines day
Region British
By author Karen S Burns-Booth
A delectable low-calorie chicken dish that is packed with flavour but not calories. For a gluten free version use crushed cornflakes in place of the breadcrumbs.

Ingredients

  • 2 x 125g skinless, boneless chicken breasts
  • 2 tablespoons breadcrumbs
  • 2 tablespoons grated Parmesan cheese
  • 1 teaspoon garlic granules or garlic powder
  • 1 teaspoon dried oregano
  • salt and pepper to taste

Note

A delectable low-calorie chicken dish that is packed with flavour but not calories. For a gluten free version use crushed cornflakes in place of the breadcrumbs.

Directions

Step 1 Beat the chicken breasts with a mallet until they are flat. This is best done between cling-film.
Step 2 Mix the rest of the ingredients together and then put them into a large bowl.
Step 3 Dip the chicken schnitzels in the seasoned crumbs and then place the onto a non-stock baking tray.
Step 4 Bake at 200C/400F/Gas 6 for between 20 and 25 minutes or until the chicken is cooked and the crumb coating is crisp and golden.
Step 5 Serve immediately with a lemon wedge, some grilled tomatoes and seasonal greens.

Tasty Low-Calorie 5:2 Diet Recipe: Garlic, Herb and Parmesan Crusted Chicken Schnitzels

Tasty Low-Calorie 5:2 Diet Recipe: Garlic, Herb and Parmesan Crusted Chicken Schnitzels

As this recipe has dried herbs in the crumb coating mixture, I am adding it to my own challenge for

Cooking with Herbs

The theme is always herbs as well as citrus this month, and I served these schnitzels with lemon!

Cooking with Herbs

Comments

    • says

      Thanks Kathryn, it is all about moderation when it comes to the crumb, and as long as you have spices and herbs, as well as a bit of cheese, then everything tastes “non diet”!

  1. says

    These look totally yummy don’t they? For a veggie version you can use slices of aubergine (eggplant) – it works really well. Also for a gluten-free adaptation, try crushed cornflakes for the crumb coating. I was amazed at how well that works, just about the best thing you can do with them!

    • says

      Yes, they are so tasty Belinda, and I mention that for gluten-free you can use crushed cornflakes, and aubergines would be a great veggie alternative….my mum would love that, as she is a vegetarian. I have several gluten-free fish recipes on the blog that use crushed cornflakes, and as you say, it works very well! Thanks for popping by Belinda! :-)

  2. Arlene says

    Quick question, how do you get the breadcrumbs to ‘stick’ to the chicken without dipping in egg first? Also, is that only 1tbsp of breadcrumbs on the chicken. Looks great coverage for such a small amount! Thanks.

    • says

      The breadcrumbs are mixed with the Parmesan cheese as well as the herbs and spices, and although it is not a thick crumb, it is enough to cover 2 chicken breasts and the quantities in the recipes are DOUBLE what I shared in the calorie count, which is to show how many calories are in ONE serving! Have a look at the recipe in full and you will see what I mean! I hope that helps and yes, as the chicken breasts are wet, the crumb sticks with no problem.

  3. says

    Oh Karen, this looks so delicious – I really shouldn’t be looking at this post while I’m waiting for my lunch to cook. My stomach is growling! I really can’t believe this dish is less than 300 calories as well. A must-try, for sure!

    • says

      Yes, it is a low calorie meal but is packed with taste and flavour – it’s all about lots of veggies, not many carbs and herbs and spices for flavour! I am getting quite good at filling myself up with veggies and protein in fast days now!

  4. says

    I really wouldn’t have guessed this was 5:2 friendly but it so is isn’t it, fabulous! And I’m betting it’s a very tasty bit of chicken too. I actually make something similar in goujon form for the kids and they LOVE them with baked oven wedgies. Me too! Pinned to my 5:2 board in the hope I may actually get to proper grips with the diet one day soon.

    • says

      Not that I think you need to go on a diet Lou, but, if you do ever start the 5:2 diet, then these are JUST brilliant for a tasty meal which does NOT seem to be a diet meal! Thanks! Karen

  5. says

    when i’m feeling rather naughty and don’t care about calories I absolutely love a schnitzel sandwich… utter heaven… yours looks so wonderful and is making me SO hungry… love the parmesan crust too… GORGEOUS Karen! xx

  6. says

    What a pretty plate of food! That looks so tempting and it is hard to believe that it could be so low in calories. I will definitely be adding this to our midweek menu.

  7. Nancy says

    Tartie, it’s what’s for dinner!
    Will get back to you but these are likely to be delicious. I am doing the egg, too, just because I’m stubborn that way. Think I will bake them on a rack which is neither here nor there, actually.
    Don’t know what to serve with but DS3 and I may have broccoli and wild rice while Himself eats his usual green beans or corn (which are the only vegetable he will touch, as you know.)

    • says

      FAB Nance! I really hope that you enjoy it, and obviously, this has been posted as a diet meal, so I was frugal with the crumb and no egg…….but as you say, you can HAVE your egg and eat it! Let me know how they turned out! Tartie :-)

      • Nancy says

        OK, gooood stuff. I made 5 of them and ended up eating 3 of them myself… Very easy and very delicious. Was great to be able to bake them, avoiding frying messes. I will grate the cheese much finer next time or pulverize the coating in the miniprep. That has nothing to do with the actual recipe, though, just a matter of process. Had wild rice and brocolli alongside and it was a great and easy meal.
        Thanks, darlin’, as usual, you rock.

  8. DANIELLE VEDMORE says

    Soo yum – especially as it uses things you have in your cupboard anyway! No having to go to the shops especially!

  9. Julie says

    Hi Karen,

    It looks delicious, but can you just re-assure me please. There is no oil on the breadcrumbs, and they still come out crispy? Is that right? It sounds like a dream come true!

    Cheers,

    Julie

  10. says

    As always Karen, your fast day recipes are delicious. We had this last night, and it was lovely. I am also thinking I might swap the oregano for smoked paprika next time, and have it with cauliflower rice. It shouldn’t alter the calories significantly, should it (just for the chicken, I have a seperate calorie count for the cauliflower)

  11. Lorraine says

    Karen
    I have been on the 5:2 diet since March and love it. I was looking for something different and cooked this tonight for my fast day dinner. It was unbelievably tasty and a meal that I could cook for the whole family, for a change. So easy and quick to prepare. Thank you so much!

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