- prep: 20 min
- cook: 22 min
- total: 42 min
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
Tags
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