Low Fat Chicken Escalope
Indulge in a healthier twist on a classic favorite with this Low Fat Chicken Escalope, a quick and easy recipe that's perfect for weeknight dinners. Made with tender, boneless chicken breasts coated in a flavorful blend of whole wheat breadcrumbs, zesty lemon, and fresh parsley, this dish delivers a delightful crunch without the added guilt. Lightly pan-fried using olive oil spray, it's a low-fat alternative to traditional fried chicken, offering the same satisfying golden crust with less grease. Ready in just 30 minutes, this recipe is perfect for health-conscious food lovers seeking a protein-rich meal that's packed with Mediterranean-inspired flavors. Serve it with a fresh squeeze of lemon for a refreshing finish that will keep you coming back for more!
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Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 cup whole wheat breadcrumbs
- 2 pieces egg whites
- 1 teaspoon lemon zest
- 2 tablespoons fresh parsley
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 as needed olive oil spray
- 4 pieces lemon wedges
Directions
Step 1
Place the chicken breasts between two sheets of plastic wrap and pound them to about 1/2-inch thickness using a meat mallet or rolling pin.
Step 2
In a shallow dish, combine whole wheat breadcrumbs, lemon zest, chopped fresh parsley, salt, and black pepper.
Step 3
In another shallow dish, lightly beat the egg whites until slightly frothy.
Step 4
Dip each chicken breast first into the egg whites, ensuring both sides are coated, then press into the breadcrumb mixture to evenly coat each side.
Step 5
Spray a non-stick skillet with olive oil spray and heat over medium heat.
Step 6
Place the breaded chicken breasts in the skillet and cook for about 6-7 minutes on each side, or until the chicken is golden brown and thoroughly cooked with an internal temperature of 165°F (75°C).
Step 7
Remove the chicken from the skillet and let it rest for a few minutes.
Step 8
Serve the chicken escalopes hot with lemon wedges on the side.
Nutrition Facts
| Serving size | (583.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1064.8 |
| Total Fat 18.9g | 0% |
| Saturated Fat 4.7g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 295.8mg | 0% |
| Sodium 3532.1mg | 0% |
| Total Carbohydrate 85.3g | 0% |
| Dietary Fiber 13.5g | 0% |
| Total Sugars 5.2g | |
| Protein 131.3g | 0% |
| Vitamin D 3.5IU | 0% |
| Calcium 150.0mg | 0% |
| Iron 9.9mg | 0% |
| Potassium 1428.0mg | 0% |
Source of Calories