Healthy Fare for Kids

Our Recipes

Seared Chicken Cutlets


From the kitchen of Chefs Sarah Stegner & George Bumbaris
Prairie Grass Cafe  Northbrook, Illinois

If your kids think that dinner is all about deep-fried chicken fingers, here is a recipe that they will find tasty and you will find healthy. Prepare the cutlets below and when serving your kids, cut them into strips with a side of avocado lime dressing for a dip. This is a lovely way to make everyone happy at dinnertime.

Prep Time: 30 minutes
Serving Size: 3 adults, 3 kids



4 6 ounce chicken breasts - raised without the use of antibiotics
salt and fresh ground black pepper
1/2 cup all purpose flour
3 eggs (lightly beaten)
1 Cup whole wheat bread crumbs
4 Tablespoons of extra virgin olive oil


  1. Cut the chicken breasts in half lengthwise.
  2. Place chicken between two pieces of plastic wrap or wax paper. Using a meat mallet or the bottom of a sauce pan, flatten the chicken breast by striking with firm strokes. (Don't make them to thin just even all the way across).
  3. Dip the chicken on both sides with flour, then shake off excess. Dip next in egg, then whole wheat crumbs.
  4. Heat a large sauté pan over medium heat. When hot, pour olive oil into pan then place chicken breasts in to cook.
  5. Slowly brown the cutlets for 2-3 minutes on each side. Cook 4 cutlets at a time. Wipe out the pan and repeat the process until all the cutlets are cooked.

Suggested Side Dishes

Quinoa and Sautéed Spinach - make Quinoa according to directions and mix with the sauteed spinach recipe or try pairing chicken with roasted vegetables.

Healthy Fare for Kids Meal

2 -3 ounces of the chicken cutlet, 1 cup of fresh vegetables or fruit, one serving of whole grains, like the Quinoa and Sautéed Spinach (above) and pair with a glass of water or organic milk

Good Food Thoughts

Buy only chicken that's been raised without the use of antibiotics. Read why ...

Buy locally grown ingredients or ones from your farmers market as your first choice.

Everything to know about whole grains in breads, pastas, etc. from Whole Grain Council - great information!

Equipment Needed

Three shallow containers, like pie tins
sauté pan


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