Sensational Schnitzel & Cauliflower ‘Rice’


This is the first ever chicken schnitzel I’ve made and it knocked my socks off – sensational is an understatement – and a meal for four with this beautiful cauliflower fried ‘rice’ was about $4 per person. Beautiful nutritional meal on a budget!


For the schnitzel –

4 chicken schnitzel fillets
1 large egg + 1 tablespoon of water, whisked
¼ cup almond meal
3 tablespoons brown rice flour
3 tablespoons gram (besan/chickpea) flour
3 tablespoons dried herbs (I used an Italian blend of oregano, parsley, thyme, onion, chilli)
2 teaspoons ground black pepper
3 tablespoons grape seed oil

For the fried ‘rice’ –

1 head of cauliflower
1 cup green beans, finely sliced
1 cup green spring onions, sliced
1 garlic clove, sliced
1 medium red chilli, sliced
a few shakes of gluten free tamari
3 tablespoons grape seed oil


Remove the florets from the stalk of the cauliflower. Pulse in a food processor until a fine meal, like rice.

Heat the grape seed oil in a deep, heavy based frypan to a medium heat. Gently fry the garlic and cauliflower on a medium heat, stirring frequently for about 15 minutes. As it starts to gently brown, add all the other ingredients and cook for another 5 minutes till the beans are soft.

While the ‘rice’ is cooking, prepare the schnitzel.

Combine all the dry ingredients in a bowl and combine well.

Mix the egg and water in another bowl.

Heat the oil in a non-stick fry pan to a medium heat.

Dip each schnitzel into the egg mixture and then into the herby crumb mixture, coating well.

Place gently into the hot oil. I put two in at once. Careful not to overcrowd the pan. Cook for about four-five minutes on each side until it’s crispy and brown. Turn over for about three minutes on the other side. Place in a warm oven on greaseproof paper until the other two are cooked.

Serve with a wedge of lemon and a sprig of dill.

Really truly yummy and I’m going to try the coating with fish because it was totally delicious! Love Sarah

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