Heart-Healthy Milanesa de Pollo
Savor the flavors of comfort food made healthy with our Heart-Healthy Milanesa de Pollo! This oven-baked version of the classic Latin American breaded chicken is a guilt-free alternative, featuring lean chicken breasts coated in whole wheat breadcrumbs, a sprinkle of parmesan cheese, and aromatic parsley for a flavorful crunch. Drizzled with heart-smart extra virgin olive oil and baked to golden perfection, this dish delivers on both taste and nutrition. Paired with a vibrant side salad of mixed greens, tomatoes, and cucumber, and finished with a squeeze of fresh lemon, this recipe is as wholesome as it is satisfying. Ready in just 40 minutes, it’s a quick and easy option for a nutritious family dinner or a light yet filling meal. Perfect for those seeking low-fat, high-protein, and fiber-rich options, this recipe redefines what it means to eat heart-healthy without sacrificing flavor.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 1 cup whole wheat breadcrumbs
- 0.25 cup parmesan cheese, grated
- 2 tablespoons fresh parsley, finely chopped
- 1 teaspoon garlic powder
- 0.5 teaspoon black pepper
- 0.5 teaspoon sea salt
- 3 tablespoons extra virgin olive oil
- 2 pieces large eggs
- 2 tablespoons low-fat milk
- 1 piece lemon, sliced into wedges
- 4 cups mixed salad greens
- 2 large tomatoes, sliced
- 1 large cucumber, sliced
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Place the chicken breasts between two pieces of plastic wrap and pound with a meat mallet to a uniform thickness, approximately 1/2 inch thick.
In a shallow dish, combine the whole wheat breadcrumbs, parmesan cheese, chopped parsley, garlic powder, black pepper, and sea salt.
In another dish, beat the eggs with the low-fat milk until well mixed.
Dip each chicken breast into the egg mixture, allowing any excess to drip off, then coat thoroughly with the breadcrumb mixture, pressing gently to adhere.
Arrange the breaded chicken breasts on the prepared baking sheet.
Drizzle the extra virgin olive oil evenly over the coated chicken breasts.
Bake in the preheated oven for 18-20 minutes, or until the chicken is cooked through and the coating is golden brown and crispy. An internal temperature of 165°F (74°C) indicates it is fully cooked.
Remove from the oven and let rest for 5 minutes.
Serve the Milanesa de Pollo with lemon wedges and a fresh salad of mixed greens, sliced tomatoes, and cucumber on the side.
Nutrition Facts
Calories |
2368 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 91.5 g | 117% | |
| Saturated Fat | 21.8 g | 109% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 986 mg | 329% | |
| Sodium | 3070 mg | 133% | |
| Total Carbohydrate | 123.5 g | 45% | |
| Dietary Fiber | 22.1 g | 79% | |
| Total Sugars | 23.5 g | ||
| Protein | 262.4 g | 525% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 664 mg | 51% | |
| Iron | 19.0 mg | 106% | |
| Potassium | 4314 mg | 92% | |
*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.
