Low Fat Traditional Milanesa
Discover a healthier twist on a beloved classic with this Low Fat Traditional Milanesa recipe. Made with lean beef or chicken breast, coated in whole wheat breadcrumbs, and baked to golden perfection, this dish maintains all the crispy, savory goodness of the original without the extra oil or calories. Seasoned with a flavorful blend of garlic powder, paprika, and oregano, each bite is a delightful balance of crunch and zest. Easy to prepare in just 35 minutes, this lightened-up Milanesa is perfect for busy weeknights or meal prep, offering a guilt-free dish that pairs beautifully with fresh salad, roasted veggies, or a zesty squeeze of lemon. A must-try recipe for fans of crispy baked meals, it's a wholesome and delicious way to enjoy a classic Argentinian-inspired favorite.
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Ingredients
- 500 grams Lean beef or chicken breast
- 120 grams Whole wheat breadcrumbs
- 3 large Egg whites
- 2 tablespoons Low-fat milk
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 1 bottle Olive oil spray
Directions
Step 1
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper or a silicone mat.
Step 2
If using chicken breast, slice each breast horizontally to create thin fillets. For lean beef, pound the steaks to a thin, even thickness of about 1/4 inch using a meat mallet.
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 wheat breadcrumbs, garlic powder, paprika, oregano, salt, and black pepper.
Step 5
Dip each piece of meat into the egg white mixture, ensuring it’s fully coated, then transfer it to the breadcrumb mixture. Press the breadcrumbs onto the meat to coat it evenly.
Step 6
Place the breaded meat on the prepared baking sheet. Spray the surface of the meat lightly with olive oil spray to help achieve a golden, crispy texture during baking.
Step 7
Bake in the preheated oven for 10-12 minutes. Flip the meat halfway through and spray the other side with olive oil spray. Continue baking for another 3-5 minutes or until the breading is crisp and the meat is fully cooked (internal temperature of 75°C or 165°F for chicken).
Step 8
Remove the Milanesa from the oven and let it rest for a few minutes before serving.
Step 9
Serve hot with a side of salad, steamed vegetables, or a squeeze of lemon for added flavor.
Nutrition Facts
| Serving size | (995.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 3669.4 |
| Total Fat 318.6g | 0% |
| Saturated Fat 31.6g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 402.4mg | 0% |
| Sodium 2523.2mg | 0% |
| Total Carbohydrate 88.1g | 0% |
| Dietary Fiber 13.5g | 0% |
| Total Sugars 6.4g | |
| Protein 158.6g | 0% |
| Vitamin D 12.6IU | 0% |
| Calcium 238.5mg | 0% |
| Iron 20.2mg | 0% |
| Potassium 2165.7mg | 0% |
Source of Calories