Chicken breast cutlets with oat bran and cauliflower

1. 1 Ground chicken breastpack 500 g ≈ $4.50 160 g
2. 2 Oat branpack 250 g ≈ $2.50 20 g
3. 3 Eggspack 10 pcs ≈ $1.89 1 pcs
4. 4 Onions≈ $1.60 per kg 40 g
5. 5 Fresh cauliflower≈ $3.75 per kg 200 g
6. 6 Sunflower oil 8 ml
7. 7 Salt 2 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Rinse the onion⁴, peel it, and chop it finely to about 1 cm; set a medium skillet (about 28–30 cm) on the stove and heat over medium heat.

2. Prepare the filling by combining ground¹ chicken breast, oat² bran, egg, prepared onion⁴, and salt; mix until smooth and let rest 10 minutes for the bran to absorb moisture and swell slightly.

3. Moisten hands with water and form the cutlets about 5 cm in diameter and 1.5 cm thick.

4. In a hot, dry skillet, fry the cutlets on high heat for 5 minutes on each side under a lid; flip only once until a golden crust forms and the inside is firm.

5. Remove the lid and cook another 1–2 minutes over medium heat if needed until the inside is firm and the color is evenly golden.

6. Rinse and separate into florets; boil in salted water about 7 minutes until tender; drain and let cool slightly.

7. Plate the cutlets with steamed cauliflower; garnish with greens if desired. If you like, swap cauliflower for broccoli or serve with a light sauce.

In short

• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.