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
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
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
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 Recipes and Posts
Garlic, Herb and Parmesan Crusted Chicken Schnitzels
Print recipe
| 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 |
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
As this recipe has dried herbs in the crumb coating mixture, I am adding it to my own challenge for
The theme is always herbs as well as citrus this month, and I served these schnitzels with lemon!
Kathryn says
I wouldn’t have believed such a filling + delicious looking meal could come in so low in terms of calories. This looks great Karen!
Karen 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”!
David Brooks says
Just curious. Nice tasty recipe – especially for weight conscious folk like me.!!
Oats cornflakes etc have even fewer calories than crumbs
But the parmesan I bought says 39kcal per 30g ( your tablespoon = 30g I found out) so for the recipe’s 22 cals it would be a lot less cheese.
Does USA have lower cal cheese?
Thanks again
David in the UK
Karen Burns-Booth says
Hi David,
Can you confirm what you mean? I was living in France when I developed this recipe and now I am in the UK, never been in the US except on holiday!
Are you saying that the calories are less or more? A tablespoon for me in the UK (and France) is 15g, as in this recipe…..I am confused!
Karen
simply.food says
Looks great and stunning photos,I wonder how I could convert this to a veggie version??
Karen says
Thanks! Yes, with a Quorn fillet maybe Nayna? Or maybe with a thickish slice of Aubergine?
Belinda Berry 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!
Karen 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! 🙂
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.
Karen 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.
Jenny says
I kind of push the chicken into the crumb mixture so it adheres well. It was delicious! We will definitely make it again.
Jenny
Karen Burns-Booth says
So glad you enjoyed this recipe Jenny! Thanks for letting me know, Karen
Sylvia says
Love it! Chicken schnitzels are always welcome on my table, especially with flavoured crumbs!
Karen says
Thanks Sylvia, it was an east recipe to create and was totally amazing to eat too!
Bintu @ Recipes From A Pantry says
Good healthy food with no guilt. Sign me up please Karen.
Karen says
SIGNED up Bintu! LOL! Glad you like it!
Victoria @ Southbourne Gardens says
The ‘fuller fat’ version is one of my favourites, so will definitely give this a go.
Karen says
Thanks Victoria, this really does not lose on taste by less calories at all!
Vanesther - Bangers & Mash 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!
Karen 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!
Janie says
It looks seriously tasty Karen, and those plates are very pretty indeed.
Janie x
Karen says
Thanks Janie, I love my Churhill china Penzance dinnerware!
Lizzy (Good Things) says
Wonderful, pinned and shared!
Karen says
Thanks Lizzy darlink!
Tina @ The Spicy Pear says
I would never have considered chicken schnitzels as being low calorie but now that I have seen your recipe Karen, I will def be making it more often in my kitchen. My OH will be very happy.
Karen says
Thanks Tina, these are such a GREAT treat for a low-calorie day and I also cook them on non-fast (non-diet) days too!
Louisa Foti 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.
Karen 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
Tracy Nixon says
Looks and sounds great with fab mouthwatering photos! G+’d!
Karen says
Thanks Tracy!
Dannii @ Hungry Healthy Happy says
Parmesan crusted anything is always a big hit with me 🙂 This sounds delicious.
Karen says
Thanks Dannii and this really is NOT diet food as we know it either! Karen
Dominic 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
Karen says
Thanks Dom – this is BRILLIANT betwixt bread with MAYO too!
Antonia 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.
Karen says
Thanks Antonia – this is my favourite diet dish and it always feels like non diet food when I eat it!
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.)
Karen 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.
Karen says
Great tips Nance and I am so pleased you liked the recipe too! 🙂
Tracy Nixon says
OMG I made this yesterday Karen and it was absolutely delicious! Thank you so much!
Karen says
SO pleased, thanks Tracy!
Emms says
Oooh, these sound scrummy!!
Karen says
Thanks Emma!
DANIELLE VEDMORE says
Soo yum – especially as it uses things you have in your cupboard anyway! No having to go to the shops especially!
Karen says
DO try this recipe, it is easy and very tasty!
Carol Q says
Made this last night with a mountain of vegetables. It was very tasty. Will definitely add it to my 5:2 list of recipes!
Karen says
SO pleased to hear this Carol, that’s great!
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
Karen says
Absolutely Julie, the oil from the Parmesan cheese helps there, and I did not tamper with the photos or add oil to the crumb!
ManjiriK says
Oh karne your recipes and photos always make me so hungry and now am a 100% sure that I a going to go on the 5:2 diet ! Brilliant !
Elizabeth says
Man! That looks like it would be so many more calories than it is. I love plates like this for diets – you still feel satisfied.
Mel 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)
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!
Karen Burns-Booth says
Hi Lorraine, Thanks so much for letting me know that you enjoyed this meal and keep up the good work! Karen
Trish says
hi Karen – May I use one photo of this recipe with a direct link back to your blog .
Karen Burns-Booth says
Hi Trish, that is fine – and thanks for asking! Karen
Elaine Terrett says
Just about to try your delicious looking recipe (Garlic,Herb and Parmesan Crusted Chicken Schnitzels)
when I noticed that you’ve stated that one hundred grams of chicken breast is 170 cals.
I’m a bit confused as my calorie book says its 152 cals.
I’ve been following Michelle Bridges ‘Calorie Counter’
Help
Does it vary that much ?
Which is correct ?
Hope you can help
Cheers
Karen Burns-Booth says
I always err on the side of more calories Elaine, as I have been picked up in the past for undervaluing calories in recipes! So, this is the highest I have found on line, but I agree with you, that is is more like 150 to 155 calories, so you are fine there! Karen
Ilona says
Hi , I have been making this for years I have it with SALAD which I pile up its a great meal to have to eat lots of taste you can’t go wrong
Karen Burns-Booth says
Thanks Ilona, yes, it is perfect with piles of salad, and very filling too!
Kathy D says
This turned out great! I do a very similar recipe, which is a stand-by in our household, with the exception of baking the chicken. I usually pan fry. I was delighted that this worked out so well to bake! Thank you!
Linda (aka momaphet) says
This dish was easy to make and delicious. I wasn’t worried about the diet part so I cut the chicken breasts into smaller pieces and made extra coating. The only problem with doing this was to get the coating crispy enough my chicken got a little more cooked than I would of liked but that is entirely my fault. It was nice to have the coating without have to mess with the flour and egg dip you usually have to use for this type of recipe. Made for the 2015 Culinary Quest for the Toasted Tourists.
Karen Burns-Booth says
SO pleased you were able to adapt this recipe to suit your requirements Linda!