Low Sodium Milanesa de Pollo
Elevate your dinner game with this flavorful and heart-smart **Low Sodium Milanesa de Pollo**! This healthier take on the classic breaded chicken dish uses tender, pounded chicken breasts coated in whole wheat flour, seasoned unsalted breadcrumbs, and a perfectly balanced blend of spices, including garlic powder, paprika, and onion powder. A quick pan-fry in olive oil ensures a crispy, golden crust while keeping it light on sodium, making it ideal for those seeking a healthier yet delicious meal. Serve this crispy Milanesa garnished with fresh parsley and a squeeze of zesty lemon for a bright, fresh finish. Ready in just 40 minutes and perfect for a weeknight family dinner, this wholesome recipe is sure to become a new favorite.
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breast
- 1 cup Unsalted breadcrumbs
- 0.5 cup Whole wheat flour
- 1 teaspoon Black pepper, ground
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 2 Eggs
- 2 tablespoons Low sodium chicken stock
- 4 tablespoons Olive oil
- 2 tablespoons Fresh parsley, chopped
- 4 Lemon wedges
Instructions
Place each chicken breast between two pieces of plastic wrap and gently pound with a meat mallet to about 1/4 inch thickness.
In a shallow dish, combine the breadcrumbs with ground black pepper, garlic powder, onion powder, and paprika.
In separate shallow dish, add the whole wheat flour.
In a medium bowl, whisk together the eggs and low sodium chicken stock until blended.
Dredge each chicken piece in the flour, shaking off excess, then dip into the egg mixture, and finally coat with the seasoned breadcrumbs, pressing gently to adhere.
In a large skillet, heat 2 tablespoons of olive oil over medium heat.
Cook the chicken in batches, adding more olive oil as needed, for about 3-4 minutes per side or until golden brown and fully cooked. Internal temperature should reach 165°F (74°C).
Remove chicken from skillet and place on a plate lined with paper towels to drain any excess oil.
Garnish with freshly chopped parsley and serve with lemon wedges for squeezing over the top.
Nutrition Facts
Calories |
2545 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 99.5 g | 128% | |
| Saturated Fat | 20.4 g | 102% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 964 mg | 321% | |
| Sodium | 1830 mg | 80% | |
| Total Carbohydrate | 141.8 g | 52% | |
| Dietary Fiber | 15.6 g | 56% | |
| Total Sugars | 8.4 g | ||
| Protein | 255.9 g | 512% | |
| Vitamin D | 2.9 mcg | 15% | |
| Calcium | 441 mg | 34% | |
| Iron | 17.9 mg | 99% | |
| Potassium | 2726 mg | 58% | |
*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.
