Low Fat Chicken Milanese
Elevate your weeknight dinner game with this healthy and flavorful Low Fat Chicken Milanese! This lighter twist on the classic Italian dish features tender, lean chicken breasts coated in a golden crust made from whole wheat breadcrumbs, Parmesan cheese, and aromatic herbs including oregano and basil. Instead of frying, the chicken is oven-baked to crisp perfection, using minimal oil for guilt-free indulgence. Ready in just 40 minutes, this recipe is perfect for busy schedules without skimping on flavor. A squeeze of fresh lemon adds a zesty finishing touch, making it an ideal pairing with a crisp green salad or steamed veggies for a satisfying, low-calorie meal. Perfect for anyone seeking a nutritious, protein-packed entrée packed with classic Mediterranean flavors!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 0.5 cup all-purpose flour
- 3 large egg whites
- 2 tablespoons water
- 1 cup whole wheat breadcrumbs
- 0.25 cup grated Parmesan cheese
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- cooking spray
- 1 whole lemon
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Lightly spray the parchment paper with cooking spray.
Place one chicken breast between two sheets of plastic wrap on a cutting board. Using a meat mallet or rolling pin, pound each breast to an even thickness of about 1/2 inch. Repeat with the other chicken breast.
Prepare three shallow dishes: In the first dish, add the flour; in the second, whisk together the egg whites and water until slightly frothy; in the third, combine the whole wheat breadcrumbs, grated Parmesan cheese, oregano, basil, garlic powder, salt, and pepper.
Dredge each chicken breast in the flour, shaking off any excess. Then dip into the egg mixture, allowing any extra to drip off. Finally, coat with the breadcrumb mixture, pressing gently to adhere the crumbs to the entire surface of the chicken.
Place the breaded chicken on the prepared baking sheet. Lightly spray the tops of the chicken with cooking spray to help them crisp up in the oven.
Bake in the preheated oven for 10 minutes, then flip the chicken breasts. Continue baking for an additional 10 minutes or until the chicken is golden brown and cooked through, with an internal temperature of 165°F (74°C).
Remove the chicken from the oven and let it rest for a few minutes. Squeeze fresh lemon juice over the top before serving.
Serve the Chicken Milanese hot, optionally accompanied by a green salad or steamed vegetables for a complete low-fat meal.
Nutrition Facts
Calories |
1394 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.6 g | 33% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 316 mg | 105% | |
| Sodium | 2747 mg | 119% | |
| Total Carbohydrate | 136.1 g | 49% | |
| Dietary Fiber | 16.1 g | 58% | |
| Total Sugars | 6.3 g | ||
| Protein | 149.8 g | 300% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 397 mg | 31% | |
| Iron | 13.2 mg | 73% | |
| Potassium | 1557 mg | 33% | |
*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.
