Low Sodium Milanesa de Pollo
Delight in the flavor-packed simplicity of Low Sodium Milanesa de Pollo, a healthier twist on the classic Latin American breaded chicken recipe. This dish features tender chicken breasts pounded to perfection, coated in a blend of whole wheat flour, unsalted breadcrumbs, and aromatic spices like garlic powder, paprika, and onion powder—all keeping sodium levels in check without sacrificing taste. The golden, crispy exterior is achieved with a light sear in heart-healthy olive oil, delivering a satisfying crunch with every bite. Fresh parsley and a squeeze of lemon wedges elevate the dish with vibrant freshness, making it a perfect choice for a wholesome family dinner. With just 20 minutes of prep and a quick cook time, this low-sodium breaded chicken recipe is as easy to make as it is delicious, offering a guilt-free indulgence that's big on flavor.
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Ingredients
- 4 pieces Boneless, skinless chicken breast
- 1 cup Unsalted breadcrumbs
- 0.5 cup Whole wheat flour
- 1 teaspoon Black pepper, ground
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 2 Eggs
- 2 tablespoons Low sodium chicken stock
- 4 tablespoons Olive oil
- 2 tablespoons Fresh parsley, chopped
- 4 Lemon wedges
Directions
Step 1
Place each chicken breast between two pieces of plastic wrap and gently pound with a meat mallet to about 1/4 inch thickness.
Step 2
In a shallow dish, combine the breadcrumbs with ground black pepper, garlic powder, onion powder, and paprika.
Step 3
In separate shallow dish, add the whole wheat flour.
Step 4
In a medium bowl, whisk together the eggs and low sodium chicken stock until blended.
Step 5
Dredge each chicken piece in the flour, shaking off excess, then dip into the egg mixture, and finally coat with the seasoned breadcrumbs, pressing gently to adhere.
Step 6
In a large skillet, heat 2 tablespoons of olive oil over medium heat.
Step 7
Cook the chicken in batches, adding more olive oil as needed, for about 3-4 minutes per side or until golden brown and fully cooked. Internal temperature should reach 165°F (74°C).
Step 8
Remove chicken from skillet and place on a plate lined with paper towels to drain any excess oil.
Step 9
Garnish with freshly chopped parsley and serve with lemon wedges for squeezing over the top.
Nutrition Facts
| Serving size | (1561.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2544.6 |
| Total Fat 99.5g | 0% |
| Saturated Fat 20.4g | 0% |
| Polyunsaturated Fat 5.3g | |
| Cholesterol 963.6mg | 0% |
| Sodium 1829.7mg | 0% |
| Total Carbohydrate 141.8g | 0% |
| Dietary Fiber 15.6g | 0% |
| Total Sugars 8.4g | |
| Protein 255.9g | 0% |
| Vitamin D 116.8IU | 0% |
| Calcium 440.7mg | 0% |
| Iron 17.9mg | 0% |
| Potassium 2726.5mg | 0% |
Source of Calories