Low Fat Chicken Milanese

Transform your weeknight dinner into a healthier Italian-inspired feast with this Low Fat Chicken Milanese! This lightened-up version of the classic dish combines crispy, oven-baked breaded chicken with a zesty touch of fresh lemon for a guilt-free indulgence. Lean, boneless chicken breasts are coated in a flavorful blend of whole wheat breadcrumbs, Parmesan cheese, and fragrant dried herbs, then baked to golden perfection with a spritz of cooking spray—no frying necessary! Ready in just 40 minutes, this quick and easy recipe is perfect for a family-friendly meal. Serve with a side of mixed greens or steamed veggies for a balanced, nutritious dinner that doesn't skimp on flavor.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 0.5 cup all-purpose flour
• 3 large egg whites
• 2 tablespoons water
• 1 cup whole wheat breadcrumbs
• 0.25 cup grated Parmesan cheese
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon garlic powder
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 0 cooking spray
• 1 whole lemon

Directions

Step 1

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

Step 2

Place one chicken breast between two sheets of plastic wrap on a cutting board. Using a meat mallet or rolling pin, pound each breast to an even thickness of about 1/2 inch. Repeat with the other chicken breast.

Step 3

Prepare three shallow dishes: In the first dish, add the flour; in the second, whisk together the egg whites and water until slightly frothy; in the third, combine the whole wheat breadcrumbs, grated Parmesan cheese, oregano, basil, garlic powder, salt, and pepper.

Step 4

Dredge each chicken breast in the flour, shaking off any excess. Then dip into the egg mixture, allowing any extra to drip off. Finally, coat with the breadcrumb mixture, pressing gently to adhere the crumbs to the entire surface of the chicken.

Step 5

Place the breaded chicken on the prepared baking sheet. Lightly spray the tops of the chicken with cooking spray to help them crisp up in the oven.

Step 6

Bake in the preheated oven for 10 minutes, then flip the chicken breasts. Continue baking for an additional 10 minutes or until the chicken is golden brown and cooked through, with an internal temperature of 165°F (74°C).

Step 7

Remove the chicken from the oven and let it rest for a few minutes. Squeeze fresh lemon juice over the top before serving.

Step 8

Serve the Chicken Milanese hot, optionally accompanied by a green salad or steamed vegetables for a complete low-fat meal.

Nutrition Facts

Serving size	(741.7g)

Amount per serving	% Daily Value*
Calories	1394.2

Total Fat 25.6g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 0.1g
Cholesterol 315.8mg	0%
Sodium 2746.7mg	0%
Total Carbohydrate 136.1g	0%
Dietary Fiber 16.1g	0%
Total Sugars 6.3g
Protein 149.8g	0%

Vitamin D 3.5IU	0%
Calcium 397.0mg	0%
Iron 13.2mg	0%
Potassium 1556.7mg	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: 16.8%

Protein: 43.6%

Carbs: 39.6%