⏱ 28 min totalChicken Milanese
Per 1 serving · 463 g · 12 ingredients
of a 2,000 cal day
- Protein58g18% of calories
- Carbs106g34% of calories
- Fat66g47% of calories
At a glance
One serving of Chicken Milanese (463 g) has 1251 calories, with 58 g of protein, 106 g of carbohydrates and 66 g of fat. Most of its energy comes from fat (47% of calories). It is high in protein (115% DV), dietary fiber (31% DV) and Vitamin A (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 115%, 82% and 109% of the daily value.
High in
20%+ of the daily value
- Protein115%
- Dietary fiber31%
- Vitamin A20%
- Vitamin E25%
- Vitamin K87%
- Thiamine108%
Good source of
10–19% of the daily value
- Vitamin C11%
Watch
20%+ of the daily value
- Sodium115%
- Saturated fat82%
- Cholesterol109%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Mayonnaise
¼ cup Sour cream
1 lemon Lemon zest
½ lemon yields Lemon juice
1 large Egg
1 cup Breadcrumbs
⅛ cup Parmesan cheese
¼ tbsp, leaves Oregano- 🥄½ tsp Salt
¼ tsp Black pepper
¼ cup Whole wheat flour
1 breast fillet Chicken breast
Directions
- 1
Mix the mayonnaise, sour cream, half of the lemon zest, and lemon juice to make the sauce; set aside.
- 2
In a large shallow bowl, beat the eggs until blended; set aside. In a second bowl, combine bread crumbs, Parmesan, remaining lemon zest, oregano, 1 tsp salt, and half of the pepper. In a third bowl, whisk together flour, remaining salt, and remaining pepper.
- 3
Slice chicken breast halves horizontally into thirds and pound each to about 1/4" thickness. Dredge each piece first in flour, then in eggs, and finally in the bread crumb mixture, shaking off excess.
- 4
Heat 1/2" of oil in a nonstick frying pan over medium-high heat until hot but not smoking. Fry chicken in batches until golden brown and crispy. Drain on paper towels, sprinkle with salt, and serve with the prepared sauce.
Vitamins & minerals
Amounts for 1 serving (463 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 182 μg | 20% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 1 μg | 9% |
| Vitamin E | 4 mg | 25% |
| Vitamin K | 104 μg | 87% |
| Thiamine | 1 mg | 108% |
| Riboflavin (B2) | 1 mg | 82% |
| Niacin | 20 mg | 126% |
| Vitamin B6 | 1 mg | 103% |
| Folate (B9) | 180 μg | 45% |
| Vitamin B12 | 1 μg | 60% |
| Pantothenic acid | 4 mg | 75% |
| Choline | 302 mg | 55% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 451 mg | 45% |
| Iron | 8 mg | 102% |
| Potassium | 931 mg | 20% |
| Magnesium | 143 mg | 34% |
| Phosphorus | 782 mg | 112% |
| Zinc | 5 mg | 41% |
| Copper | 1 mg | 57% |
| Manganese | 2 mg | 99% |
| Selenium | 93 μg | 169% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 3 g | — |
| Alpha carotene | 0.2 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 5 g | — |
| Beta carotene | 35 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 12 g | — |
| Glycine | 2 g | — |
| Histidine | 2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 3 g | — |
| Lactose | 0 g | — |
| Leucine | 5 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 4 g | — |
| Maltose | 2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 3 g | — |
| Polyunsaturated fats | 29 g | — |
| Proline | 4 g | — |
| Retinol | 179 μg | — |
| Serine | 3 g | — |
| Starch | 82 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 23 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 1,251 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 238minWalking (3.5 mph)
- 150minCycling (moderate)
- 104minRunning (6 mph)
- 176minSwimming laps
Common questions
How many calories are in Chicken Milanese?
One serving of Chicken Milanese (1 serving) has 1251 calories, which works out to 270 calories per 100 g. That is about 63% of a 2,000-calorie day.
Is Chicken Milanese high in protein?
It provides a solid 58 g of protein per serving (115% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Chicken Milanese keto-friendly?
It is hard to fit into a strict keto diet. One serving has 98 g of net carbs and 34% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chicken Milanese?
2651 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chicken Milanese?
8.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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