Chicken Schnitzel

By Rick Gallop, author of The G.I. Diet Diabetes Clinic

Kids love this dish. You can substitute more traditional veal scaloppine for the chicken.

4 boneless skinless chicken breasts (4 oz each)
1⁄2 cup whole wheat flour
1⁄2 tsp each salt and freshly ground pepper
2 omega-3 egg whites
1⁄2 cup wheat bran
1⁄4 cup wheat germ
1⁄4 cup fine dry whole wheat bread crumbs
1 tsp grated orange zest
1 tbsp extra-virgin olive oil
1⁄2 cup fresh orange juice
1⁄2 cup chicken stock (low-fat, low-sodium)
1⁄2 cup thinly sliced dried apricots
1⁄4 cup chopped green onion

1. Using meat mallet or rolling pin, pound chicken breasts between 2 pieces of plastic wrap until about 1⁄4 inch thick.

2. In large, shallow dish or pie plate, combine flour, salt and pepper. In another shallow dish or pie plate, whisk egg whites. In third dish or pie plate, combine bran, wheat germ, bread crumbs and orange zest.

3. Pat chicken dry and dredge in flour mixture, shaking off excess. Dip in egg whites, letting excess drip off, then dredge in bran mixture, coating completely.

4. In large non-stick frying pan, heat oil over medium- high heat. Fry chicken (in batches, if necessary) for 4 minutes per side or until golden brown and just cooked through. Transfer schnitzel to platter and place in 200°F oven to keep warm.

5. In same frying pan, combine orange juice, stock and apricots. Bring to boil and reduce until slightly thickened and syrupy, about 3 minutes. Stir in green onion. Pour sauce over schnitzel.

Makes 4 servings.

Excerpted from The G.I. Diet Diabetes Clinic by Rick Gallop Copyright © 2010 by Rick Gallop. Excerpted by permission of Random House Canada, a division of Random House of Canada Limited. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.