Heart-Healthy Chicken Escalope
Elevate your weeknight dinner with this Heart-Healthy Chicken Escalope, a guilt-free twist on a classic favorite. Made with tender, pounded chicken breasts coated in a wholesome mix of whole wheat breadcrumbs and almond flour, this recipe delivers a crispy, golden crust using heart-smart olive oil instead of deep frying. Seasoned with invigorating lemon zest, paprika, garlic powder, and fresh parsley, each bite is a burst of vibrant flavors. The use of egg whites and low-fat milk keeps the dish light, making it perfect for those watching their cholesterol or calorie intake. Ready in just 30 minutes, this quick and easy meal is ideal for busy nights and pairs beautifully with a crisp green salad or steamed veggies for a nutrient-packed, satisfying plate. Perfect for anyone seeking a nutritious, delicious alternative to traditional fried chicken, this recipe proves that healthy eating can still be indulgent.
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Ingredients
- 2 pieces skinless, boneless chicken breasts
- 1 cup whole wheat breadcrumbs
- 0.5 cup almond flour
- 2 large egg whites
- 2 tablespoons low-fat milk
- 2 tablespoons extra virgin olive oil
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon lemon zest
- 2 tablespoons fresh parsley
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
Directions
Step 1
Place the chicken breasts between two sheets of plastic wrap. Using a meat mallet or rolling pin, gently pound the chicken to an even thickness of about 1/4 inch.
Step 2
In a shallow bowl, mix the whole wheat breadcrumbs with almond flour, paprika, garlic powder, lemon zest, fresh parsley, black pepper, and salt.
Step 3
In another shallow bowl, whisk together egg whites and low-fat milk until well combined.
Step 4
Dip each chicken breast first into the egg white mixture, allowing any excess to drip off, and then coat completely in the breadcrumb mixture. Ensure each piece is well-coated by pressing down lightly with your hands.
Step 5
Heat the extra virgin olive oil in a large non-stick skillet over medium heat.
Step 6
Once the oil is hot, add the chicken breasts to the skillet. Cook for about 6-7 minutes on each side, or until the chicken is golden brown and cooked through to an internal temperature of 165°F.
Step 7
Remove the chicken escalope from the skillet and let it rest for a minute before serving. Garnish with additional fresh parsley if desired.
Step 8
Serve warm with a side of fresh salad or steamed vegetables for a complete, heart-healthy meal.
Nutrition Facts
| Serving size | (661.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1602.4 |
| Total Fat 71.6g | 0% |
| Saturated Fat 10.8g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 298.2mg | 0% |
| Sodium 2370.6mg | 0% |
| Total Carbohydrate 98.6g | 0% |
| Dietary Fiber 19.1g | 0% |
| Total Sugars 8.0g | |
| Protein 143.4g | 0% |
| Vitamin D 16.1IU | 0% |
| Calcium 294.3mg | 0% |
| Iron 12.2mg | 0% |
| Potassium 1480.4mg | 0% |
Source of Calories