Heart-Healthy Traditional Milanesa

Discover a guilt-free twist on a beloved classic with this Heart-Healthy Traditional Milanesa recipe! This oven-baked version replaces deep frying with a light spray of olive oil, using boneless, skinless chicken breasts for a lean protein base. Whole-grain breadcrumbs, spiced with garlic powder, paprika, and dried parsley, create a crispy, flavorful coating without the excess fat. Paired with egg whites and low-fat milk for a lighter breading process, this dish delivers all the crunch and taste of traditional Milanesa with a fraction of the calories. Ready in just 40 minutes, it’s perfect for a quick, wholesome dinner. Serve with fresh mixed greens and a squeeze of lemon for a vibrant, heart-healthy meal that doesn’t compromise on flavor!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 2

Ingredients

• 2 pieces (about 6 oz each) Chicken breast, boneless and skinless
• 1 cup Whole-grain breadcrumbs
• 2 large Egg whites
• 2 tablespoons Low-fat milk (1% or skim)
• 1 teaspoon Garlic powder
• 1 teaspoon Paprika
• 1 teaspoon Dried parsley
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Sea salt
• 0 as needed Olive oil spray
• 2 pieces Lemon wedges (optional, for serving)
• 2 cups Mixed greens (optional, for serving)

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a silicone baking mat.

Step 2

Slice each chicken breast horizontally into two thinner cutlets, ensuring uniform thickness to promote even cooking.

Step 3

In a shallow bowl, whisk together the egg whites and low-fat milk until well combined.

Step 4

In another shallow bowl, mix the whole-grain breadcrumbs, garlic powder, paprika, dried parsley, black pepper, and sea salt.

Step 5

Dip each chicken cutlet into the egg mixture, allowing any excess to drip off before coating it thoroughly in the breadcrumb mixture.

Step 6

Place the coated chicken cutlets onto the prepared baking sheet, ensuring they do not overlap.

Step 7

Lightly spray the tops of the chicken with olive oil spray to help them crisp up while baking.

Step 8

Bake for 10 minutes, then flip the cutlets carefully. Give the second side a light spray of olive oil and bake for another 8-10 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and is golden brown.

Step 9

Remove from the oven and let rest for 2-3 minutes before serving.

Step 10

Serve the Milanesa with a side of mixed greens and lemon wedges for a fresh, heart-healthy meal.

Nutrition Facts

Serving size	(1067.0g)

Amount per serving	% Daily Value*
Calories	1190.4

Total Fat 20.4g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 0g
Cholesterol 290.4mg	0%
Sodium 1928.4mg	0%
Total Carbohydrate 106.9g	0%
Dietary Fiber 21.4g	0%
Total Sugars 13.4g
Protein 141.9g	0%

Vitamin D 59.8IU	0%
Calcium 587.9mg	0%
Iron 15.9mg	0%
Potassium 2699.8mg	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: 15.6%

Protein: 48.2%

Carbs: 36.3%