Pretzel-Crusted Chicken Cutlets with Cauliflower Purée and Arugula
Pretzel-Crusted Chicken Cutlets with Cauliflower Purée and Arugula
  • prep: 20 min
  • cook: 22 min
  • total: 42 min
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  • servings:
  • Summary

    These crunchy, salty, pretzel-coated chicken cutlets are lightened up by creamy cauliflower purée (a great substitute for mashed potatoes) and a crisp arugula salad. It all adds up to the perfect weeknight meal.

    Ingredients

    • Vegetable oil, for frying (about 3 cups)
    • 3 cups lightly crushed salted pretzel rods (about 6 ounces)
    • 3/4 cup all-purpose flour
    • 2 1/2 teaspoons kosher salt, plus more for seasoning
    • 1 1/2 teaspoon freshly ground pepper, plus more for seasoning
    • 2 large eggs
    • 1/4 cup plus 2 tablespoons Dijon mustard
    • 4 (6-ounce) chicken cutlets, 1/4-inch thick, pounded if necessary (1 1/2 pounds total)
    • 1 1/2 pounds cauliflower, chopped (1 small head cauliflower)
    • 3 garlic cloves, peeled
    • 2 tablespoons unsalted butter
    • 1/4 cup whole milk, or more to taste
    • 4 cups arugula or baby spinach
    • 1 lemon, halved
    • Extra-virgin olive oil, for serving

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 241 % Daily Value *
    • Total Fat: 7 g 11.28%
    • Saturated Fat: 4 g 20.64%
    • Trans Fat: 0 g %
    • Cholesterol: 33 mg 11.13%
    • Sodium: 1478 mg 61.58%
    • Calcium: 99 mg 9.93%
    • Potassium: 556 mg 15.88%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 13.06%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 30 g %
    • Dietary Fiber: 5 g 20.18%
    • Sugar: 5 g
    • Protein: 14 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 12.65%
    • Vitamin C 150.27%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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