Low Fat Chicken Milanese

May 10, 2023May 10, 20230 15
Low Fat Chicken Milanese Recipe for a Healthy Meal
in Main

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup breadcrumbs
1/4 cup parmesan cheese , grated
1 egg white , beaten with 1 tablespoon water
4 boneless skinless chicken breast halves
2 teaspoons olive oil
2/3 cup dry white wine
1/2 cup reduced-sodium chicken broth
2 tablespoons balsamic vinegar
3 garlic cloves , minced
2 teaspoons anchovy paste
1/2 teaspoon dried rosemary
1 teaspoon cornstarch , mixed with 1 tablespoon water
2 tablespoons fresh parsley ( optional )

Nutrision Information

Servings Per Recipe
4
Calories
249
Sugar
2g
Fat
7g
Chicken Milanese is a classic Italian dish that consists of chicken cutlets that are breaded and fried until golden brown. This Low Fat Chicken Milanese recipe is a healthier alternative that is just as satisfying. Instead of using breadcrumbs, flour, and egg, this recipe uses only egg white and breadcrumbs to create a light, crispy coating on the chicken. The chicken is then baked in the oven, rather than fried, to reduce the overall fat content of the dish. The sauce is made with a combination of white wine, chicken broth, balsamic vinegar, garlic, anchovy paste, and rosemary. It's tangy, savory, and full of flavor, making it the perfect topping for the breaded chicken.

Instructions

1.Preheat the oven to 450°F.
2.Mix the breadcrumbs and grated parmesan cheese in a shallow dish.
3.Dip each chicken breast in the egg white mixture, then coat well with the breadcrumb mixture.
4.Heat the olive oil in a large oven-safe skillet over medium-high heat. Once hot, add the chicken, and cook for 2-3 minutes on each side.
5.Transfer the skillet to the preheated oven and bake for 10-15 minutes, or until chicken is fully cooked through.
6.While chicken is baking, combine the white wine, chicken broth, balsamic vinegar, garlic, anchovy paste, and rosemary in a saucepan over medium-high heat. Bring to a boil and cook for 10-12 minutes until reduced.
7.Add the cornstarch mixture to the saucepan and stir well until fully combined and the sauce has thickened.
8.Once chicken is cooked, remove from the oven and serve hot with the sauce poured over the top. Garnish with chopped parsley, if desired.

PROS

This Low Fat Chicken Milanese recipe is a healthier version of the classic breaded and fried Milanese chicken dish.
It’s low in fat, high in protein, and contains no added sugar.

The combination of white wine, chicken broth, balsamic vinegar, garlic, anchovy paste, and rosemary creates a flavorful and tangy sauce that perfectly complements the breaded chicken.

CONS

The breadcrumb coating on the chicken is made with parmesan cheese, which is high in sodium.
The anchovy paste in the sauce may not be to everyone’s tastes.

The recipe also requires an oven-safe skillet, which not everyone may have.

HEALTH & BENEFITS

This Low Fat Chicken Milanese recipe is an excellent source of lean protein, with about 29g per serving. It’s also low in fat, with only 7g per serving.
The dish is gluten-free, making it a great option for people with gluten sensitivities.
The sauce contains garlic, which has antioxidant and anti-inflammatory properties. The anchovy paste in the sauce is rich in omega-3 fatty acids, which are essential for heart health.

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