Ingredients
Crumbled herb Feta
1C Feta (396c, 6.14k, 21.32p, 0f)
1T chopped rosemary, thyme, dill and 2T chopped basil (26c, 4.78k, 1.41p, 1.22f)
1T citris infused olive oil (119c, 0k, 0p, 0f)
1/4t red pepper flakes (1c, 0k, 0p, 0f)
Dredge
¼C rice flour (144.5c, 31.65k, 2.35p, .95f)
1T dried oregano (18c, 3.48k, 6p, 2.4f)
1T dried dill (8c, 1.73k, .62p, .4f)
Protein
1 full (2 sided) chicken breast (432c, 0k, 65.6p, 0f)
Salt + Pepper
4T olive oil (476c, 0k, 0p, 0f)
Topping
1/2C white wine (96.5c, 3k, .1p, 0f)
1/2C chicken (bone) broth (20.5c, 3k, 4.7p, 0f)
2 peeled, deseeded, chopped tomatoes (44c, 9.64k, 2.16p, 3f)
15 sliced Kalamata black olives (135c, 3k, 0p, 0f)
2T capers (4c, .84k, .4p, .6f)
Dish total 1920.5c, 67.26k, 104.66p, 8.57f
6 Servings
Per serving 320.08c, 11.21k, 17.44p, 1.43f
Per fatsecret.com
Directions
First, put the oven on 300F. Prep the veggies. Place a cooling rack on a baking sheet and set aside.
2) Make herbed feta by crumbling a block of feta cheese into a bowl and mixing with chopped fresh herbs: 1T each rosemary, dill, and thyme and 2T julienne basil. Add 1T citrus infused olive oil, and a pinch of red pepper flakes. mix well, and set aside to marinate. Mix occasionally and before using add a couple of twists from the lemon pepper grinder, and a sprinkle of kosher salt. Set aside to marinate, mix occasionally while cooking the other items.
3) Prep the Protein: Cut the chicken breast in half so there are two sides. Slice out the chicken tender, then cut the individual breasts in half so that the lower skinnier part is separate from the fatter top part. Slice the top part laterally in half and you will have 2 tenders, 2 lower parts, and 4 upper parts. Salt and pepper each. Next place each one in a plastic baggie and pound out flat.
4) Crush the dried oregano and dill into the flour and dredge the seasoned chicken in the flour shaking off any excess. Heat the cast iron skillet, then add olive oil. Once the oil is shimmering, add the chicken cutlets and cook about ~4min on each side until you see the browning along the edges closet to the pan. Flip so both sides are cooked and then remove chicken, and place on a cooling rack on a baking sheet (to drain grease) and place in the oven to keep warm.
5) Add wine and broth to the skillet and scrape up all the remaining meat and oil. Simmer ~5min and then add chopped tomatoes, capers and sliced olives to the skillet. .
6) Serve the chicken and spoon the sauce on top sprinkled with herbed feta.
[x] Flexitarian + Omnivore
[x] Vegetarian + Pescatarian[O] Gluten free
[x] Weight Maintenance: limit to 1 portion
[x] Keto
[x] Mediterranean
[O] Lectin Avoidance: grain, wheat
[O] Oxalate Avoidance: tomatoes (?)
[x] Purine Avoidance
[x] Food Allergies EGGS, GLUTEN
— with changes —
[x] Vegetarian+ Pescatarian: swap meat for alternative
[x] Vegan: swap egg and meat for alternative
[x] Weight Maint: portion size and sauce amount (limit the cheese too)
Comments
If this sounds like a Schnitzel it is; Schnitzel is a German cutlet. You can use a variety of meats (chicken breast, turkey breast, pork or veal) or eggplant for this recipe.
