Heart-Healthy Chicken Escalope
Discover a nourishing twist on a classic with our Heart-Healthy Chicken Escalope, a recipe designed to support your wellness goals without compromising on flavor. This dish features tender, skinless chicken breasts coated in a crispy, golden crust made from whole wheat breadcrumbs and almond flour, seasoned with aromatic paprika, garlic powder, and zesty lemon. Whisked egg whites and low-fat milk lend a light, heart-friendly touch to the batter, while extra virgin olive oil ensures a guilt-free pan-fry. Ready in just 30 minutes, this quick and easy recipe is perfect for busy weeknights or casual gatherings. Serve alongside fresh greens or steamed vegetables for a complete, wholesome meal packed with lean protein and vibrant flavor. Ideal for health-conscious foodies, this low-cholesterol chicken escalope is proof that better eating can be delicious too! Keywords: heart-healthy recipe, chicken escalope, low-fat meal, quick dinner ideas, nutritious weeknight dinner.
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Recipe Information
Ingredients
- 2 pieces skinless, boneless chicken breasts
- 1 cup whole wheat breadcrumbs
- 0.5 cup almond flour
- 2 large egg whites
- 2 tablespoons low-fat milk
- 2 tablespoons extra virgin olive oil
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon lemon zest
- 2 tablespoons fresh parsley
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
Instructions
Place the chicken breasts between two sheets of plastic wrap. Using a meat mallet or rolling pin, gently pound the chicken to an even thickness of about 1/4 inch.
In a shallow bowl, mix the whole wheat breadcrumbs with almond flour, paprika, garlic powder, lemon zest, fresh parsley, black pepper, and salt.
In another shallow bowl, whisk together egg whites and low-fat milk until well combined.
Dip each chicken breast first into the egg white mixture, allowing any excess to drip off, and then coat completely in the breadcrumb mixture. Ensure each piece is well-coated by pressing down lightly with your hands.
Heat the extra virgin olive oil in a large non-stick skillet over medium heat.
Once the oil is hot, add the chicken breasts to the skillet. Cook for about 6-7 minutes on each side, or until the chicken is golden brown and cooked through to an internal temperature of 165°F.
Remove the chicken escalope from the skillet and let it rest for a minute before serving. Garnish with additional fresh parsley if desired.
Serve warm with a side of fresh salad or steamed vegetables for a complete, heart-healthy meal.
Nutrition Facts
Calories |
1602 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.6 g | 92% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 298 mg | 99% | |
| Sodium | 2371 mg | 103% | |
| Total Carbohydrate | 98.6 g | 36% | |
| Dietary Fiber | 19.1 g | 68% | |
| Total Sugars | 8.0 g | ||
| Protein | 143.4 g | 287% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 294 mg | 23% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 1480 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
