Low Fat Milanesa de Pollo
Savor the bold flavors of this healthier twist on a classic dish with our Low Fat Milanesa de Pollo recipe. Perfectly baked instead of fried, this lightened-up version of the traditional Latin American favorite features tender, juicy chicken breasts coated in a crispy blend of whole wheat breadcrumbs, Parmesan cheese, and aromatic seasonings like garlic powder and paprika. This protein-packed, oven-baked recipe uses egg whites and a hint of non-stick cooking spray to keep things low in fat while maintaining that golden, crunchy texture we all love. Ready in under 40 minutes, it's an easy, guilt-free comfort food that's perfect for busy weeknights. Serve it with a squeeze of fresh lemon for a zesty, flavorful finish!
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Recipe Information
Ingredients
- 4 Skinless, boneless chicken breasts
- 1 cup Whole wheat breadcrumbs
- 0.25 cup Grated Parmesan cheese
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 3 Egg whites
- 1 as needed Non-stick cooking spray
- 4 Lemon wedges
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or aluminum foil and lightly spray with non-stick cooking spray.
Pound the chicken breasts to an even thickness of about 1/2 inch using a meat tenderizer or rolling pin.
In a shallow dish, combine the whole wheat breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and black pepper. Mix well to ensure the seasoning is evenly distributed.
In another shallow dish, lightly beat the egg whites until frothy.
Dip each chicken breast into the egg whites, ensuring it is completely coated. Let any excess egg drip off.
Press the chicken into the breadcrumb mixture, coating both sides thoroughly and pressing gently so the mixture adheres well.
Place the breaded chicken on the prepared baking sheet. Lightly spray the tops of the chicken with non-stick cooking spray to promote browning.
Bake in the preheated oven for 20 to 25 minutes, or until the chicken is cooked through and the coating is golden brown and crispy. You may gently turn the chicken halfway through the baking time if desired for even crisping.
Remove from the oven and let the chicken rest for a few minutes before serving.
Serve the Milanesa de Pollo warm, garnished with lemon wedges for squeezing over the top just before eating.
Nutrition Facts
Calories |
1260 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.0 g | 35% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 360 mg | 120% | |
| Sodium | 2784 mg | 121% | |
| Total Carbohydrate | 88.5 g | 32% | |
| Dietary Fiber | 14.0 g | 50% | |
| Total Sugars | 5.7 g | ||
| Protein | 159.5 g | 319% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 373 mg | 29% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 1624 mg | 35% | |
*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.
