Recipes · Austrian · Main Courses
Wiener Schnitzel
One serving has 687 kcal and 49 g protein, and at least a fifth of a woman's daily need of cobalamin (158%), niacin (132%), selenium (107%), riboflavin (95%), pyridoxine (82%) and choline (80%). Ready in 23 minutes.
- Preparation: 15 min
- Cooking: 8 min
- Makes: 1 serving (313 g)
- Difficulty: Medium
- Diets: High protein
- Contains: beef, dairy, egg, gluten
Ingredients
- 150 g Veal cutlets, raw
- 20 g Flour, all-purpose
- 50 g Eggs, whole, raw
- 50 g Breadcrumbs, dry
- 25 g Butter, unsalted
- 15 g Lemons, raw
- 1 g Salt
- 0.2 g Black pepper
- 2 g Parsley, fresh
Method
- Place the veal cutlet between two sheets of plastic wrap and pound to an even 4-5 mm thickness; season with the salt and pepper.
- Set up three shallow dishes: the flour in one, the beaten egg in another, and the breadcrumbs in the third.
- Dredge the cutlet in flour, then egg, then breadcrumbs, patting the crumbs on gently without pressing them in.
- Heat the butter in a wide pan until shimmering, then fry the schnitzel for 2-3 minutes per side, gently shaking the pan so it puffs, until golden and just cooked through.
- Drain briefly on paper towel and serve at once with a lemon wedge and parsley, traditionally with parsley potatoes or potato salad.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 687 kcal | 32% |
| Carbohydrates | 53.3 g | |
| Water | 176 mL | |
| Fiber | 3.3 g | 11% |
| Protein | 48.6 g | 101% |
| Tryptophan | 0.53 g | |
| Threonine | 2 g | |
| Isoleucine | 2.3 g | |
| Leucine | 3.8 g | |
| Lysine | 3.5 g | |
| Methionine | 1.1 g | |
| Cystine | 0.69 g | |
| Phenylalanine | 2.1 g | |
| Tyrosine | 1.6 g | |
| Valine | 2.7 g | |
| Histidine | 1.6 g | |
| Fat | 31.1 g | |
| Monounsaturated | 9.7 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.4 g | |
| Saturated | 16 g | |
| Trans-Fats | 0.15 g | |
| Cholesterol | 324 mg | |
| Calcium | 142 mg | 14% |
| Copper | 0.34 mg | 38% |
| Iron | 5.7 mg | 32% |
| Magnesium | 80 mg | 26% |
| Manganese | 0.67 mg | 37% |
| Phosphorus | 531 mg | 76% |
| Potassium | 638 mg | 14% |
| Selenium | 59 µg | 107% |
| Sodium | 958 mg | |
| Zinc | 4.5 mg | 56% |
| Thiamin (vitamin B1) | 0.82 mg | 75% |
| Riboflavin (vitamin B2) | 1.1 mg | 95% |
| Niacin (vitamin B3) | 18.5 mg | 132% |
| Pantothenic acid (vitamin B5) | 2.1 mg | 41% |
| Pyridoxine (vitamin B6) | 1.1 mg | 82% |
| Folate (vitamin B9) | 125 µg | 31% |
| Cobalamin (vitamin B12) | 3.8 µg | 158% |
| Choline | 340 mg | 80% |
| Vitamin A | 260 µg | 37% |
| Vitamin C | 10.6 mg | 14% |
| Vitamin D (D2 + D3) | 75.5 IU | 13% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 40 µg | 44% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
3.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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