Low Fat Traditional Milanesa
Elevate your dinner table with this delicious and guilt-free Low Fat Traditional Milanesa recipe, a healthier twist on the beloved Latin American classic! Perfectly seasoned lean beef or chicken fillets are coated in nutrient-packed whole wheat breadcrumbs infused with garlic powder, paprika, and oregano, then baked to crisp perfection with a light olive oil spray. This oven-baked method ensures a golden, crunchy texture without deep-frying, making it ideal for health-conscious foodies. Ready in just 35 minutes, this quick and versatile dish pairs beautifully with fresh salads, steamed vegetables, or a squeeze of lemon for a zesty finish. Enjoy all the flavors of Milanesa with reduced fat, perfect for a satisfying yet balanced meal!
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Recipe Information
Ingredients
- 500 grams Lean beef or chicken breast
- 120 grams Whole wheat breadcrumbs
- 3 large Egg whites
- 2 tablespoons Low-fat milk
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 1 bottle Olive oil spray
Instructions
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper or a silicone mat.
If using chicken breast, slice each breast horizontally to create thin fillets. For lean beef, pound the steaks to a thin, even thickness of about 1/4 inch using a meat mallet.
In a shallow bowl, whisk together the egg whites and low-fat milk until well combined.
In another shallow bowl, mix the whole wheat breadcrumbs, garlic powder, paprika, oregano, salt, and black pepper.
Dip each piece of meat into the egg white mixture, ensuring it’s fully coated, then transfer it to the breadcrumb mixture. Press the breadcrumbs onto the meat to coat it evenly.
Place the breaded meat on the prepared baking sheet. Spray the surface of the meat lightly with olive oil spray to help achieve a golden, crispy texture during baking.
Bake in the preheated oven for 10-12 minutes. Flip the meat halfway through and spray the other side with olive oil spray. Continue baking for another 3-5 minutes or until the breading is crisp and the meat is fully cooked (internal temperature of 75°C or 165°F for chicken).
Remove the Milanesa from the oven and let it rest for a few minutes before serving.
Serve hot with a side of salad, steamed vegetables, or a squeeze of lemon for added flavor.
Nutrition Facts
Calories |
3669 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 318.6 g | 408% | |
| Saturated Fat | 31.6 g | 158% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 402 mg | 134% | |
| Sodium | 2523 mg | 110% | |
| Total Carbohydrate | 88.1 g | 32% | |
| Dietary Fiber | 13.5 g | 48% | |
| Total Sugars | 6.4 g | ||
| Protein | 158.6 g | 317% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 238 mg | 18% | |
| Iron | 20.2 mg | 112% | |
| Potassium | 2166 mg | 46% | |
*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.
