Wednesday, July 9, 2014

Baked Argentine Chicken Milanesas: A Delicious, No-Fail Healthy Dinner

Here's another one of my favorite low cal & sort of low carb recipes!  And the best part is that it's from  my native country of Argentina.  The dish for this recipe is Milanesas! Pretty much every culture has their own version, even typical American food, they just call it different names.  A milanesa is essentially a country fried steak or chicken cutlet except, for my recipe, it's baked.  So it's more like breaded baked chicken.  You can make it with fish, beef or chicken and the same recipe will apply to all three.  I prefer to make it with thin, milanesa cut chicken breast.  It's cut very thin, as a milanesa should be, and it's the healthiest part of the chicken. 

Regardless of what type you make, chicken, beef or fish, you can eat it plain, add some lemon juice, add some chimichurri or even top it with some marinara, tomato and cheese to have it Napolitana style.  That is one of my favorite ways but it's also a treat so I save it for my cheat days.  It's only a few more steps added onto the recipe in the end and directions to make it Napolitana are below.  So, enjoy it and let me know how you liked it in the comments below!  

Chicken Milanesa
--2 lbs Chicken breast cut thin with fat removed
  (can be substituted for fish or beef)
--2 eggs
--1 cup Panko breadcrumbs
--1 cup regular breadcrumbs
--Italian seasoning

1.  Preheat the oven to 400 degrees. 

2.  Crack the eggs in a shallow dish and beat to blend. 

3.  Pour panko and regular breadcrumbs into shallow dish. Add desired amount of seasoning. You can add any seasoning of your choice but I prefer Mrs Dash Italian seasoning since it's salt free and tastes great.

4.  Blend the bread crumbs and seasoning. 

5.  Dip the chicken into the egg so that it is completely covered on both sides.  Transfer the chicken into the bread crumbs and cover on both sides.

6.  After dipping each piece of chicken, place it on a cookie sheet and make sure to use olive oil spray or something to prevent it from sticking. 

7.  Place the cookie sheet with the milanesas on it in the oven and cook until golden brown. Typically it takes about 20-30 minutes, depending on your stove. 

8.  When done, remove them and they're ready to serve. In Argentina, they are typically served along side mashed potatoes.  You can squeeze a lemon on top, add chimichurri (a delicious Argentine pesto sauce) or make them Napolitana style (instructions below).

If you want to make them Napolitana style, take them out of the oven a few minutes prior to them being done.  Add a slice of tomato, some marinara sauce (homemade or premade) and a slice of cheese on top.  I like to use mozzarella but provolone and swiss work well too. Some also add a slice of ham but, if you're watching what you eat and your calorie intake, you may want to skip the ham. You can also use low fat or light cheese.  After placing your desired toppings on top, place them in the oven for a few more minutes and remove.  They're ready to serve!

Each regular milanesa (not Napolitana) will have approximately 160 calories, 3 grams of fat, 29 grams of protein and 9 carbs.  It makes a healthy main dish that you can pair with steamed veggies, mashed baked cauliflower, corn on the cob and/or a green salad.   I typically make at 2 pounds although it is just my husband, myself and my 5 year old eating them because we like to have leftovers.  They are delicious the next day as well heated up or in a milanesa sandwich!  Give them a shot and let me know what you think!

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