Heart-Healthy Traditional Milanesa
Enjoy a guilt-free twist on a Latin American classic with this Heart-Healthy Traditional Milanesa recipe. Tender, lean chicken breast cutlets are coated in a flavorful whole-grain breadcrumb mixture seasoned with garlic, paprika, parsley, and a hint of black pepper for a crunchy golden crust—without the deep frying! Baked to perfection with just a light spritz of olive oil spray, this dish retains all the crispy goodness while keeping saturated fat to a minimum. Paired with fresh mixed greens and a squeeze of lemon for a burst of brightness, this quick and wholesome recipe can be on your table in just 40 minutes. Perfect for a nutritious weeknight dinner, this heart-smart take on Milanesa proves you don’t have to compromise on flavor to eat healthy!
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Recipe Information
Ingredients
- 2 pieces (about 6 oz each) Chicken breast, boneless and skinless
- 1 cup Whole-grain breadcrumbs
- 2 large Egg whites
- 2 tablespoons Low-fat milk (1% or skim)
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 1 teaspoon Dried parsley
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Sea salt
- as needed Olive oil spray
- 2 pieces Lemon wedges (optional, for serving)
- 2 cups Mixed greens (optional, for serving)
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a silicone baking mat.
Slice each chicken breast horizontally into two thinner cutlets, ensuring uniform thickness to promote even cooking.
In a shallow bowl, whisk together the egg whites and low-fat milk until well combined.
In another shallow bowl, mix the whole-grain breadcrumbs, garlic powder, paprika, dried parsley, black pepper, and sea salt.
Dip each chicken cutlet into the egg mixture, allowing any excess to drip off before coating it thoroughly in the breadcrumb mixture.
Place the coated chicken cutlets onto the prepared baking sheet, ensuring they do not overlap.
Lightly spray the tops of the chicken with olive oil spray to help them crisp up while baking.
Bake for 10 minutes, then flip the cutlets carefully. Give the second side a light spray of olive oil and bake for another 8-10 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and is golden brown.
Remove from the oven and let rest for 2-3 minutes before serving.
Serve the Milanesa with a side of mixed greens and lemon wedges for a fresh, heart-healthy meal.
Nutrition Facts
Calories |
1190 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.4 g | 26% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 290 mg | 97% | |
| Sodium | 1928 mg | 84% | |
| Total Carbohydrate | 106.9 g | 39% | |
| Dietary Fiber | 21.4 g | 76% | |
| Total Sugars | 13.4 g | ||
| Protein | 141.9 g | 284% | |
| Vitamin D | 1.5 mcg | 7% | |
| Calcium | 588 mg | 45% | |
| Iron | 15.9 mg | 88% | |
| Potassium | 2700 mg | 57% | |
*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.
