Mediterranean Diet Traditional Milanesa
Discover a healthier twist on a classic comfort dish with this Mediterranean Diet Traditional Milanesa! This recipe combines tender, thinly-sliced chicken breasts with a crispy, golden coating made from whole-grain breadcrumbs and almond flour, perfectly seasoned with garlic, onion, oregano, and a hint of Parmesan cheese. Lightly browned in heart-healthy extra virgin olive oil and finished in the oven for a guilt-free yet indulgent meal, this Mediterranean-inspired version of the traditional Milanesa is packed with flavor and nutrition. Quick and easy to prepare in just 30 minutes, this dish is perfect for weeknight dinners or a special weekend treat. Serve it with zesty lemon wedges for a refreshing touch, and enjoy a wholesome, protein-rich meal your whole family will love. Perfect for those following a Mediterranean diet or simply looking for a healthier take on a beloved classic!
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Recipe Information
Ingredients
- 2 pieces (boneless, skinless, and thinly sliced) Chicken breasts
- 1 cup Whole-grain breadcrumbs
- 0.25 cup Almond flour
- 2 large Eggs
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 cup (grated, optional) Parmesan cheese
- 2 tablespoons Extra virgin olive oil
- 2 whole (for serving) Lemon wedges
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Set up a breading station using three shallow bowls or plates. In the first bowl, mix the whole-grain breadcrumbs, almond flour, garlic powder, onion powder, dried oregano, salt, black pepper, and Parmesan cheese (if using).
In the second bowl, beat the eggs until well combined.
Trim any excess fat from the chicken breasts and lightly pound them to an even thickness if necessary.
Dip each chicken breast into the egg mixture, ensuring it's fully coated, then transfer it to the breadcrumb mixture. Press the breadcrumbs onto the chicken to ensure an even coating.
Once all the chicken is coated, heat 2 tablespoons of olive oil in a large skillet over medium heat. Lightly brown each chicken breast for 2-3 minutes per side. You may need to work in batches to avoid overcrowding the skillet.
Transfer the browned chicken pieces to the prepared baking sheet and bake for 10-12 minutes, or until the chicken is fully cooked and reaches an internal temperature of 165°F (74°C).
Remove the Milanesa from the oven and let it rest for 2-3 minutes before serving.
Serve warm with lemon wedges on the side for a fresh, zesty twist.
Nutrition Facts
Calories |
1704 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.2 g | 96% | |
| Saturated Fat | 16.7 g | 84% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 680 mg | 227% | |
| Sodium | 2541 mg | 110% | |
| Total Carbohydrate | 108.1 g | 39% | |
| Dietary Fiber | 17.1 g | 61% | |
| Total Sugars | 14.6 g | ||
| Protein | 149.5 g | 299% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 526 mg | 40% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 623 mg | 13% | |
*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.
