Low Sodium Chicken Milanese
Crispy, golden, and bursting with fresh flavor, Low Sodium Chicken Milanese is a heart-healthy twist on a classic Italian favorite. This recipe features tender, pounded chicken breasts coated in a zesty blend of unsalted bread crumbs, Parmesan, and lemon zest, then lightly pan-fried to perfection in olive oil. With each crispy bite, enjoy the vibrant notes of fresh parsley and a finishing squeeze of bright lemon juice. Perfect for a quick weeknight dinner or elegant entertaining, this dish is ready in just 30 minutes and serves up deliciously with fewer added salts. Serve with a fresh salad or steamed vegetables for a complete, wholesome meal that's as flavorful as it is guilt-free.
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Ingredients
- 2 pieces boneless, skinless chicken breasts
- 0.5 cup all-purpose flour
- 1 cup unsalted bread crumbs
- 0.25 cup grated Parmesan cheese
- 2 large eggs
- 2 tablespoons milk
- 0.5 teaspoon freshly ground black pepper
- 1 teaspoon fresh lemon zest
- 2 tablespoons fresh parsley, chopped
- 4 tablespoons extra-virgin olive oil
- 4 lemon wedges
Directions
Step 1
Place the chicken breasts between two pieces of plastic wrap and pound them with a meat mallet to about 1/2-inch thickness.
Step 2
In a shallow dish, add the flour.
Step 3
In another shallow dish, combine the bread crumbs, Parmesan cheese, lemon zest, and freshly ground black pepper.
Step 4
In a third dish, beat the eggs with the milk until well blended.
Step 5
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
Step 6
Dredge each chicken breast first in the flour, shaking off any excess, then dip into the egg mixture, and finally coat with the bread crumb mixture, pressing gently to adhere.
Step 7
Cook the chicken in batches, adding more olive oil as needed. Cook each breast for about 3-4 minutes per side, until golden brown and cooked through. The internal temperature should reach 165°F (74°C).
Step 8
Remove the cooked chicken to a paper towel-lined plate to drain any excess oil.
Step 9
Sprinkle the freshly chopped parsley over the chicken before serving.
Step 10
Serve the Chicken Milanese immediately with lemon wedges on the side for squeezing over the top.
Nutrition Facts
| Serving size | (774.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1992.3 |
| Total Fat 90.2g | 0% |
| Saturated Fat 19.8g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 690.5mg | 0% |
| Sodium 1634.1mg | 0% |
| Total Carbohydrate 139.2g | 0% |
| Dietary Fiber 9.0g | 0% |
| Total Sugars 9.1g | |
| Protein 151.5g | 0% |
| Vitamin D 96.5IU | 0% |
| Calcium 602.4mg | 0% |
| Iron 14.5mg | 0% |
| Potassium 1493.2mg | 0% |
Source of Calories