SCHNITZEL

THE VERSATILE BEEF SCHNITZEL IS A WINNER WITH EVERYONE. WHEN CRUMBED, IT HAS THE PERFECT BALANCE OF FLAVOURSOME MEAT AND THE TASTY CRISP CRUNCH OF THE CRUMB COATING. DELICIOUS AT DINNER AND IDEAL THE NEXT DAY FOR LUNCH IN A SANDWICH.

Schnitzel 330x330

THE CUT

Schnitzel is a boneless cut, sliced thinly and typically from the thick flank which can be cooked quickly either as a stir fry with plenty of vegetables or crumbed and pan fried.
 

HOW TO COOK

Preheat the oven to 50°C conventional bake. Place the flour, eggs and panko or bread crumbs into separate bowls. Add the desired herbs to the crumbs and mix to combine. Season the schnitzels. Coat each one in flour, dip in the egg mixture and then coat with the crumb. Repeat with the other schnitzels. Cover and refrigerate for 20 minutes to help the egg set. Heat 1 cm of oil in a large frying pan over a high heat. When the oil is hot, add the schnitzels a couple at a time and cook until golden brown. Turn and cook the other side. Transfer to a plate lined with paper towels and keep warm in the oven until serving.  Serve with your choice of steamed seasonal vegetables or salad.
 

NUTRIENT COMPOSITION

THICK FLANK, RAW, LEAN (per 100g)
Energy (kJ) 567
Energy (kcal) 135
Protein (g) 21.9
Total Fat (g) 5.4
Saturated Fat (g) 1.9
Polyunsaturated Fat (g) 0.2
Omega 3 (g) 0.099
Monounsaturated Fat (g) 1.9
Cholesterol (mg) 56.2
Sodium (mg) 42
Iron (mg) 1.8
Zinc (mg) 3.5
Vitamin B12 (ug) 1.6
Vitamin D3 (ug) 0.08
25-OH Vitamin D3 (ug) 0.127
Selenium (ug) 1.4
Consider nutrition information of other ingredients added while cooking.
Source: The Concentration of Selected Nutrients in New Zealand Beef and Lamb Cuts and Offal Items, 2nd edition. Massey University, May 2013.
   
diagram thickflank
  • EXCELLENT SOURCE OF PROTEIN (contains at least 10g/serve)    
  • EXCELLENT SOURCE OF VITAMIN B12 (contains at least 25% of the recommended daily intake for adults) 
  • EXCELLENT SOURCE OF ZINC (contains at least 25% of the recommended daily intake for adults)  
  • SOURCE OF IRON (contains at least 10% of the recommended daily intake for adults)
  • LOW SODIUM (contains less than 120g/100g)
 

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