Celery and Nut Schnitzel with Frisée Orange Salad
Celery and nut schnitzel with frisée orange salad - Tender and crispy without regrets. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
When cooked, celery has a similar consistency to schnitzel meat. The essential oils and bitter substances contained in the tuber can soothe an upset stomach and alleviate intestinal complaints. The nuts in the breading also score points with polyunsaturated fatty acids, which keep our blood vessels elastic and the heart healthy.
If you don't like celery, you can also prepare the vegetarian schnitzels with kohlrabi instead. You can also adapt the nut spanish mixture to your personal taste.
(Percentage of daily recommendation)
| Calorie | 504 cal. | (24 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 12.3 g | (41 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin K | 83.9 μg | (140 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 190 μg | (63 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 17.8 μg | (40 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 984 mg | (25 %) | ||
| Calcium | 145 mg | (15 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 107 mg | |||
| Cholesterol | 99 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 1 Celery root
- salt
- 1 Frisée
- 2 Oganic oranges
- 4 Tbsps olive oil
- 2 Tbsps White vinegar
- 1 tsp honey (or agave)
- peppers
- 2 eggs
- 2 ozs Spelt flour
- 3 ½ ozs whole grain breadcrumbs
- 2 ½ ozs mixed finely chopped Nut (e.g. walnuts, hazelnuts)
- 3 Tbsps Canola oil
- 1 handful Cress
Preparation steps
Peel the celery root, cut into 8-12 slices (approx. 1/4-inch thick) and halve if necessary. Cook the celery slices in boiling salted water for 5 minutes. Then drain, quench with cold water and drain again.
Wash the lettuce, spin dry and pluck smaller if necessary. Cut the peel of the oranges with a knife from the flesh so that the white peel skin is completely removed. Cut out the fruit flesh segments with a knife in a wedge shape and catch the escaping juice; cut the fillets into pieces. Mix orange juice, olive oil, vinegar and honey to a dressing and season to taste with salt and pepper. Put frisée salad and orange pieces in a bowl and mix with the dressing.
Beat the eggs in a bowl and whisk them. Pour flour into another bowl. In a third bowl mix breadcrumbs with nuts. Salt and pepper the celery slices, then turn them in the flour, pass them through the egg and finally turn them in the breadcrumb mixture; press the breadcrumbs slightly. Heat 1 tbsp. oil in a pan and fry the celery slices in portions on each side for 3-4 minutes at medium heat until golden brown (keep warm if necessary). Remove from the pan and drain. Arrange the schnitzels with salad and serve with cress.
