Heart-Healthy Zagrebački Šnicl (Zagreb Steak)

 

Zagrebački Šnicl (Zagred Steak)

Okay, here's a detailed recipe for Zagrebački Šnicl (Zagreb Steak), tailored for a heart-healthy approach while maintaining the authentic Croatian flavors. I'll also provide estimated nutritional information per serving.

Cuisine: Croatian

Dietary Preferences: Heart-Healthy (Lower in saturated fat and sodium)

Yields: 4 servings

Prep time: 30 minutes

Cook time: 25-30 minutes

Estimated Nutritional Information (per serving):

*   Calories: 450-550 (depending on precise ingredients and portion sizes)

*   Protein: 40-50g

*   Carbohydrates: 15-25g

*   Fat: 20-30g (Emphasis on healthy fats)

Ingredients:

*   Steak:

    *   4 (6-ounce) beef sirloin steaks, trimmed of excess fat (about 1/2 inch thick). Sirloin is leaner than other cuts traditionally used.

    *   Salt and freshly ground black pepper to taste

*   Filling:

    *   4 thin slices of smoked turkey breast (lower in fat and sodium than traditional ham).

    *   4 slices of low-fat Swiss cheese (or Emmental if you prefer the traditional flavor, but in moderation).

*   Breading:

    *   1/2 cup all-purpose flour (or gluten-free all-purpose blend)

    *   2 large eggs, lightly beaten

    *   1 cup whole wheat breadcrumbs (or panko for extra crispiness)

    *   1/4 cup grated Parmesan cheese (optional, for added flavor)

    *   1 teaspoon paprika

    *   1/2 teaspoon garlic powder

    *   1/4 teaspoon black pepper

*   Cooking:

    *   2 tablespoons olive oil (for pan-frying)

    *   1/4 cup dry white wine (optional, for deglazing the pan)

    *   1/2 cup low-sodium chicken broth (optional, for deglazing the pan)

*   Garnish:

    *   Fresh parsley, chopped

    *   Lemon wedges

Equipment:

*   Meat mallet or rolling pin

*   3 shallow dishes (for breading)

*   Large skillet or frying pan

*   Tongs

Instructions:

1. Prepare the Steak:

*   Place each steak between two sheets of plastic wrap.

*   Using a meat mallet or rolling pin, gently pound the steaks to an even thickness of about 1/4 inch.  Be careful not to tear the meat. Pounding tenderizes the steak and helps it cook evenly.

*   Season both sides of each steak with salt and pepper.

2. Assemble the Šnicl:

*   Lay each flattened steak on a clean work surface.

*   Place one slice of smoked turkey breast and one slice of low-fat Swiss cheese on one half of each steak.

*   Fold the other half of the steak over the filling, creating a sealed pocket.

*   Use toothpicks to secure the edges of each steak. This prevents the filling from escaping during cooking.

3. Prepare the Breading Station:

*   Set up three shallow dishes.

*   In the first dish, place the flour.

*   In the second dish, place the beaten eggs.

*   In the third dish, combine the breadcrumbs, Parmesan cheese (if using), paprika, garlic powder, and black pepper. Mix well.

4. Bread the Šnicl:

*   Working one at a time, dredge each stuffed steak in the flour, ensuring it's fully coated. Shake off any excess flour.

*   Dip the floured steak into the beaten eggs, making sure it's completely covered.  Let any excess egg drip off.

*   Finally, coat the steak with the breadcrumb mixture, pressing gently to adhere. Make sure the entire surface is covered.

5. Cook the Šnicl:

*   Heat the olive oil in a large skillet over medium heat. Make sure the oil is hot but not smoking.

*   Carefully place the breaded steaks into the hot skillet.  Do not overcrowd the pan; cook in batches if necessary.

*   Cook for 4-5 minutes per side, or until golden brown and cooked through. The internal temperature of the steak should reach 145°F (63°C) for medium-rare or 160°F (71°C) for medium.

*   If desired, deglaze the pan after removing the steaks: Pour in the white wine (if using) and scrape up any browned bits from the bottom of the pan. Let the wine reduce slightly. Add the chicken broth and simmer for a minute or two to create a light sauce.

6. Serve:

*   Remove the toothpicks from the cooked Zagrebački Šnicl.

*   Garnish with fresh parsley and serve immediately.

*   If you made a pan sauce, drizzle it over the steaks.

*   Serve with a side of boiled potatoes, mashed potatoes, roasted vegetables (like asparagus or green beans), or a fresh salad. A simple lemon wedge adds a bright, acidic touch.

Tips for Heart-Healthy Preparation:

*   Lean Meat: Using sirloin steak significantly reduces the saturated fat content compared to traditional cuts.

*   Low-Fat Filling: Smoked turkey breast and low-fat Swiss cheese are lower in fat and sodium than traditional ham and cheese.

*   Olive Oil: Using olive oil for cooking provides healthy monounsaturated fats.

*   Whole Wheat Breadcrumbs: Whole wheat breadcrumbs add fiber and nutrients.

*   Baking Option: For an even healthier option, you can bake the breaded steaks in a preheated oven at 375°F (190°C) for about 20-25 minutes, or until golden brown and cooked through. Lightly spray the breaded steaks with olive oil before baking.

*   Sodium Control: Use low-sodium chicken broth and be mindful of the salt you add during seasoning.

Serving Suggestions:

*   Classic Croatian: Serve with Mlinci (thin dried flatbread that is boiled or baked) and a simple green salad.

*   Hearty Meal: Pair with mashed potatoes (made with low-fat milk or Greek yogurt) and steamed green beans.

*   Lighter Option: Serve with a mixed green salad with a lemon vinaigrette and roasted asparagus.

*   Wine Pairing: A crisp dry white wine like a Croatian Graševina or a Sauvignon Blanc would complement the dish nicely.

Enjoy your delicious and heart-healthy Zagrebački Šnicl!