Low Sodium Chicken Milanese
Crisp, golden, and irresistibly flavorful, this **Low Sodium Chicken Milanese** puts a heart-healthy twist on a beloved Italian classic. Perfectly tender chicken breasts are lightly coated in unsalted breadcrumbs and Parmesan cheese infused with bright lemon zest and a hint of black pepper, offering all the flavor with less salt. This quick and easy recipe requires just 30 minutes of prep and cook time, making it ideal for busy weeknights yet elegant enough for entertaining. Pan-fried in heart-healthy olive oil until beautifully golden, the chicken is finished with a sprinkle of fresh parsley and a squeeze of zesty lemon, creating a light, vibrant dish that pairs beautifully with a side salad or roasted vegetables. With its balanced flavors and lower sodium content, this dish proves you don’t have to sacrifice taste for a healthier meal.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 0.5 cup all-purpose flour
- 1 cup unsalted bread crumbs
- 0.25 cup grated Parmesan cheese
- 2 large eggs
- 2 tablespoons milk
- 0.5 teaspoon freshly ground black pepper
- 1 teaspoon fresh lemon zest
- 2 tablespoons fresh parsley, chopped
- 4 tablespoons extra-virgin olive oil
- 4 lemon wedges
Instructions
Place the chicken breasts between two pieces of plastic wrap and pound them with a meat mallet to about 1/2-inch thickness.
In a shallow dish, add the flour.
In another shallow dish, combine the bread crumbs, Parmesan cheese, lemon zest, and freshly ground black pepper.
In a third dish, beat the eggs with the milk until well blended.
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
Dredge each chicken breast first in the flour, shaking off any excess, then dip into the egg mixture, and finally coat with the bread crumb mixture, pressing gently to adhere.
Cook the chicken in batches, adding more olive oil as needed. Cook each breast for about 3-4 minutes per side, until golden brown and cooked through. The internal temperature should reach 165°F (74°C).
Remove the cooked chicken to a paper towel-lined plate to drain any excess oil.
Sprinkle the freshly chopped parsley over the chicken before serving.
Serve the Chicken Milanese immediately with lemon wedges on the side for squeezing over the top.
Nutrition Facts
Calories |
1992 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.2 g | 116% | |
| Saturated Fat | 19.8 g | 99% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 690 mg | 230% | |
| Sodium | 1634 mg | 71% | |
| Total Carbohydrate | 139.2 g | 51% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 9.1 g | ||
| Protein | 151.5 g | 303% | |
| Vitamin D | 2.4 mcg | 12% | |
| Calcium | 602 mg | 46% | |
| Iron | 14.5 mg | 81% | |
| Potassium | 1493 mg | 32% | |
*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.
