Ingredients for Low Fat Chicken Milanese
- Breadcrumbs
- Parmesan Cheese
- 1 large egg white + 1 tablespoon water
- Boneless Skinless Chicken Breast Halves
- Olive Oil
- Dry White Wine
- Reduced Sodium Chicken Broth
- Balsamic Vinegar
- Garlic Cloves
- 1 teaspoon anchovy paste
- Dried Rosemary
- 1 tablespoon cornstarch
- Fresh Parsley
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How to Make Low Fat Chicken Milanese
- Preheat oven to 400°F (200°C). Line a large baking sheet with foil.
- In a shallow dish, whisk together 1 large egg white with 1 tablespoon of water.
- In a separate shallow dish, combine 1 cup panko bread crumbs and 1/4 cup grated Parmesan cheese.
- Season chicken breasts (about 4, 6 oz each) with salt and pepper.
- Dip each chicken breast in the egg white mixture, then dredge in the breadcrumb mixture, ensuring it's fully coated.
- Place the breaded chicken on the prepared baking sheet. Drizzle with 1 teaspoon olive oil.
- Bake for 10-12 minutes, or until the chicken is cooked through and golden brown.
- Meanwhile, in a large skillet, heat 1 tablespoon olive oil over medium heat. Add 2 cloves minced garlic and cook for 30 seconds until fragrant.
- Add 1/2 cup dry white wine, 1/4 cup chicken broth, 1 tablespoon white wine vinegar, 1 teaspoon anchovy paste, and 1 sprig fresh rosemary to the skillet.
- Bring to a simmer and cook for 4-5 minutes, or until the sauce slightly reduces and thickens.
- In a small bowl, whisk together 1 tablespoon cornstarch and 2 tablespoons cold water to form a slurry.
- Stir the cornstarch slurry into the simmering sauce and cook, stirring constantly, until thickened (about 1 minute).
- Stir in 2 tablespoons chopped fresh parsley.
- Carefully add the baked chicken to the sauce, turning to coat evenly.
- Serve immediately, spooning the sauce over the chicken. Garnish with extra parsley, if desired.
Nutrition Information (Approximate per serving)
Sodium
18 g
Sugar
5g
Fat
10g
Carbs
4g
