Heart-Healthy Milanesa de Pollo

Transform your dinner routine with this delicious and nutritious Heart-Healthy Milanesa de Pollo! This lightened-up version of the classic Latin American dish features tender, oven-baked chicken breasts coated in whole wheat breadcrumbs, a touch of parmesan, and aromatic parsley for a flavorful crunch without the excess oil of traditional frying. Perfectly seasoned with garlic and black pepper and drizzled with heart-friendly extra virgin olive oil, this recipe delivers satisfying crispiness while staying mindful of your health. Served alongside a vibrant mixed greens salad with juicy tomatoes, crisp cucumber, and fresh lemon wedges, this balanced meal is high in protein, bursting with flavor, and ready in just 40 minutes. Perfect for busy weeknights or a wholesome family feast, this Milanesa de Pollo is proof that comfort food can be both delicious and good for you!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces boneless, skinless chicken breasts
• 1 cup whole wheat breadcrumbs
• 0.25 cup parmesan cheese, grated
• 2 tablespoons fresh parsley, finely chopped
• 1 teaspoon garlic powder
• 0.5 teaspoon black pepper
• 0.5 teaspoon sea salt
• 3 tablespoons extra virgin olive oil
• 2 pieces large eggs
• 2 tablespoons low-fat milk
• 1 piece lemon, sliced into wedges
• 4 cups mixed salad greens
• 2 large tomatoes, sliced
• 1 large cucumber, sliced

Directions

Step 1

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

Step 2

Place the chicken breasts between two pieces of plastic wrap and pound with a meat mallet to a uniform thickness, approximately 1/2 inch thick.

Step 3

In a shallow dish, combine the whole wheat breadcrumbs, parmesan cheese, chopped parsley, garlic powder, black pepper, and sea salt.

Step 4

In another dish, beat the eggs with the low-fat milk until well mixed.

Step 5

Dip each chicken breast into the egg mixture, allowing any excess to drip off, then coat thoroughly with the breadcrumb mixture, pressing gently to adhere.

Step 6

Arrange the breaded chicken breasts on the prepared baking sheet.

Step 7

Drizzle the extra virgin olive oil evenly over the coated chicken breasts.

Step 8

Bake in the preheated oven for 18-20 minutes, or until the chicken is cooked through and the coating is golden brown and crispy. An internal temperature of 165°F (74°C) indicates it is fully cooked.

Step 9

Remove from the oven and let rest for 5 minutes.

Step 10

Serve the Milanesa de Pollo with lemon wedges and a fresh salad of mixed greens, sliced tomatoes, and cucumber on the side.

Nutrition Facts

Serving size	1995.3 grams (1995.3g)

Amount per serving	% Daily Value*
Calories	2368

Total Fat 91.50g	117%
Saturated Fat 21.80g	109%
Polyunsaturated Fat 0.20g
Cholesterol 986mg	329%
Sodium 3070mg	133%
Total Carbohydrate 123.50g	45%
Dietary Fiber 22.10g	79%
Total Sugars 23.50g
Protein 262.40g	525%

Vitamin D 100IU	498%
Calcium 664mg	51%
Iron 19mg	106%
Potassium 4314mg	92%

*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: 34.8%

Protein: 44.3%

Carbs: 20.9%