Heart-Healthy Frango Empanado (Breaded Chicken)

Transform your weeknight dinner into a guilt-free indulgence with this Heart-Healthy Frango Empanado (Breaded Chicken) recipe. This lighter twist on the classic Brazilian breaded chicken balances crispy, golden perfection with wholesome ingredients like whole grain breadcrumbs and lean, boneless chicken breasts. Infused with the zesty flavor of a lemon-soy marinade and seasoned with aromatic paprika and garlic powder, each bite is bursting with savory goodness. Baked instead of fried, this recipe uses egg whites and a nonstick spray to achieve a satisfying crunch without added fats, making it perfect for health-conscious foodies. Ready in just 40 minutes, this protein-packed delight serves four and is beautifully finished with a sprinkle of fresh parsley for a vibrant garnish. Whether served with a side of roasted vegetables or a fresh salad, this heart-healthy breaded chicken is a flavorful, nutritious crowd-pleaser!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 pieces Boneless, skinless chicken breasts
• 1 cup Whole grain breadcrumbs
• 2 tablespoons Olive oil
• 2 tablespoons Low-sodium soy sauce
• 2 tablespoons Lemon juice
• 1 teaspoon Garlic powder
• 1 teaspoon Paprika
• 0.5 teaspoon Ground black pepper
• 2 Egg whites
• 2 tablespoons Fresh parsley
• 1 as needed Nonstick cooking spray

Directions

Step 1

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Lightly spray it with nonstick cooking spray.

Step 2

In a shallow dish, mix together the olive oil, low-sodium soy sauce, and lemon juice to create a marinade.

Step 3

Add the chicken breasts to the marinade and let them sit for at least 10 minutes, turning occasionally to coat both sides.

Step 4

In another shallow dish, combine the whole grain breadcrumbs, garlic powder, paprika, and ground black pepper.

Step 5

Beat the egg whites in a small bowl until slightly frothy.

Step 6

Remove the chicken breasts from the marinade and allow any excess liquid to drip off. Dip each piece into the egg whites, ensuring a light coating.

Step 7

Press the chicken into the breadcrumb mixture, ensuring each piece is evenly coated on all sides.

Step 8

Place the breaded chicken onto the prepared baking sheet.

Step 9

Bake in the preheated oven for 25 minutes or until the chicken is cooked through and golden brown. An internal temperature of 165°F (74°C) should be reached.

Step 10

Finely chop the fresh parsley and sprinkle it over the chicken as a garnish before serving.

Nutrition Facts

Serving size	(666.4g)

Amount per serving	% Daily Value*
Calories	1461.8

Total Fat 48.7g	0%
Saturated Fat 9.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 295.8mg	0%
Sodium 2376.5mg	0%
Total Carbohydrate 110.3g	0%
Dietary Fiber 16.7g	0%
Total Sugars 11.6g
Protein 140.2g	0%

Vitamin D 3.5IU	0%
Calcium 171.0mg	0%
Iron 13.2mg	0%
Potassium 1435.2mg	0%

*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.

Source of Calories

Fat: 30.4%

Protein: 38.9%

Carbs: 30.6%