Healthy Escalope and Fries
This is a healthy chicken escalope recipe with oven-baked potatoes, sautéed vegetables, and a tomato-and-vegetable sauce. It relies on seasoning the chicken, then coating it in milk, egg, flour, and breadcrumbs before baking it at 220 degrees with butter added. The potatoes are seasoned and baked instead of fried, while the vegetables are boiled for a few minutes, then cooled in cold water to preserve their color and tenderness.
A healthier version of escalope with French fries, prepared without oil.
Like breaded cutlets with oven-style fries.
Ingredients
- 4 chicken breasts (1 kilo) Chicken breast
- 1 tablespoon Salt
- 1 tablespoon Garlic powder
- 1 tablespoon Ginger
- 1 tablespoon Onion powder
- half a tablespoon White pepper
- mentioned without a quantity Olive oil
- 6 pieces Butter
- any available type: Kashkaval or Cheddar Cheese
- 2 cups Milk
- 1 Egg
- mentioned without a quantity Flour
- mentioned without a quantity Breadcrumbs
- 5 cloves Garlic
- 1 sweet pepper of any color Sweet pepper
- mentioned without a quantity Mushrooms
- 5 Tomatoes
- 1 tablespoon Oregano
- cut potatoes Potatoes
- a pinch Paprika
- a pinch Garlic powder
- a pinch Curry powder
- a pinch Salt
- a little Olive oil
- water + 1 tablespoon of salt Water
- zucchini Zucchini
- carrots Carrots
- broccoli Broccoli
- a pinch Pepper
- a pinch Oregano
- mentioned in the transcript only Lemon
- water + 1 tablespoon of salt Water
- 1 tablespoon of salt with the vegetable water Salt
- a pinch of pepper for the sautéed vegetables Pepper
- a piece of butter on each escalope Butter
- a sweet pepper of any color; red, yellow, or green was mentioned Sweet pepper
- zucchini, carrots, and broccoli Sautéed vegetables
- cold water/ice for cooling the vegetables Ice
- the chef mentioned oil generally in the transcript Oil
Instructions
- Cut each chicken breast into 2 pieces and pound it on the work plate until tender, without making it too thin.
- Season the chicken in a bowl with salt, garlic powder, ginger, onion powder, white pepper, and olive oil.
- Prepare a dipping bowl with milk, the egg, a pinch of salt, and a pinch of pepper.
- First pass the chicken through a plate of flour in the kitchen until well coated.
- After the flour, dip the chicken in the milk-and-egg bowl.
- Coat the chicken with breadcrumbs, pressing them on well with your hand.
- Arrange the chicken pieces in an oven tray.
- Prepare the sauce in a pot over the heat by adding olive oil and minced garlic and toasting it.
- Add the sweet pepper to the pot with the garlic in the same dish.
- Add the mushrooms and tomatoes to the pot with a pinch of salt and a pinch of pepper.
- Leave the sauce in the pot until it thickens, then add the oregano.
- Season the potatoes in a bowl with paprika, garlic powder, curry powder, salt, and a little olive oil.
- Spread the potatoes on an oven tray or in the air fryer.
- Heat the sautéed vegetables in a pot of water with 1 tablespoon of salt until boiling.
- Boil the zucchini and carrots in the pot for 4 minutes.
- Add the broccoli to the pot for 1 minute.
- Transfer the vegetables directly from the pot to cold water or ice to stop the cooking.
- Place the pieces of butter on the escalope in the tray.
- Bake the tray in the oven at 220 degrees, with heat from above and below.
- Turn the trays or move them around occasionally in the oven until cooked.
- Remove the potatoes from the oven and serve them with the escalope, sautéed vegetables, and sauce.