Chicken Schnitzel with Mashed Kumara

  • 400g chopped tomatoes
  • 2 cloves crushed garlic
  • 1tlbs balsamic vinegar
  • black pepper
  • 500g kumara, peeled and coarsely chopped
  • 2 teaspoons reduced-fat spread 
  •  ¼ cup trim milk
  • 2 large (200g each) chicken breast fillets, halved horizontally
  • ¼ cup plain flour
  • 1 egg white, lightly beaten
  • 1 ¼ cups quinoa flakes
  • 1 ½ tablespoons olive oil
  • 4 cups broccoli florets
  • 4 cups baby rocket  


  1. In a small saucepan, place tomatoes, garlic and vinegar and set over a high heat. Bring to the boil, then reduce heat and simmer, stirring occasionally, for 15 minutes, or until sauce thickens. Season with cracked black pepper. Set aside. 
  2. In a large saucepan of boiling water, cook kumara for 10-12 minutes, or until just tender. Drain. Return kumara to the pan. Add spread and milk then season with pepper. Mash until smooth. Cover to keep warm. 
  3. Meanwhile, using a meat mallet or rolling pin, flatten chicken between 2 pieces of plastic wrap until 5mm thick. On a plate, place flour. In a shallow bowl, whisk egg white with 1 tablespoon water. On a second plate, place quinoa flakes. Dip chicken into flour, then egg white mixture and then quinoa and place on a third plate. Continue to coat remaining chicken to make 4 crumbed schnitzels. 
  4. In a large non-stick frying pan, heat olive oil over medium-high. Cook schnitzels for 2-3 minutes each side, or until golden and cooked through. 
  5. Meanwhile, in a medium saucepan of boiling water, cook broccoli for 2 minutes, or until just tender. Drain. 
  6. Serve chicken with tomato sauce, kumara mash, broccoli and rocket.