Chicken Milanese with Fresh Tomato Sauce

Health score
23%
Chicken Milanese with Fresh Tomato Sauce
30 min.
4
337kcal

Suggestions


Indulge in the delightful flavors of Chicken Milanese with Fresh Tomato Sauce, a dish that brings a taste of Italy right to your dining table. Perfect for a quick lunch or a cozy dinner, this recipe is not only easy to prepare but also packed with vibrant ingredients that will tantalize your taste buds. In just 30 minutes, you can create a meal that serves four, making it ideal for family gatherings or a casual get-together with friends.

The star of this dish is the tender, juicy chicken breast, coated in a crispy layer of Italian-style panko breadcrumbs and fresh Parmesan cheese. Each bite offers a satisfying crunch, perfectly complemented by the rich and aromatic fresh tomato sauce. The combination of grape tomatoes, shallots, and fragrant basil creates a sauce that bursts with flavor, while a splash of dry red wine adds depth and sophistication.

Not only is this Chicken Milanese a feast for the senses, but it also boasts a balanced caloric profile, making it a guilt-free indulgence. With a caloric breakdown that highlights its protein-rich content, this dish is sure to keep you energized throughout the day. Whether you're a seasoned cook or a kitchen novice, this recipe is a must-try that will impress your guests and leave them asking for seconds!

Ingredients

  • 0.3 cup wine dry red
  • 0.5 cup basil fresh chopped
  • cups grape tomatoes 
  • 6.5 teaspoons olive oil 
  • 0.5 cup panko bread crumbs crispy italian-style
  • 0.3 cup parmesan fresh grated
  • 0.3 teaspoon pepper freshly ground
  • 0.3 teaspoon salt 
  • large shallots chopped
  • 1.5 lb chicken breast boneless skinless

Equipment

  • bowl
  • frying pan

Directions

  1. In 12-inch nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Cook tomatoes, shallots, salt and pepper in oil 4 minutes, stirring frequently, until shallots are tender. Stir in wine; cook 30 seconds longer.
  2. Remove from heat; transfer to medium bowl. Stir in basil; cover to keep warm.
  3. In shallow bowl, mix bread crumbs and cheese. In same skillet, heat remaining 4 1/2 teaspoons oil over medium heat. Spray both sides of chicken with cooking spray; coat with bread crumb mixture. Cook chicken in oil 12 to 15 minutes, turning once, until juice of chicken in oil 12 to 15 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165F).
  4. On each of 4 plates, place 1 chicken breast; spoon sauce evenly over chicken.

Nutrition Facts

Calories337kcal
Protein50.45%
Fat36.91%
Carbs12.64%

Properties

Glycemic Index
49.25
Glycemic Load
1.11
Inflammation Score
-7
Nutrition Score
22.641739073007%

Flavonoids

Petunidin
0.5mg
Delphinidin
0.63mg
Malvidin
3.94mg
Peonidin
0.28mg
Catechin
1.15mg
Epicatechin
1.6mg
Naringenin
0.51mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.07mg
Myricetin
0.14mg
Quercetin
0.52mg

Nutrients percent of daily need

Calories:336.86kcal
16.84%
Fat:13.1g
20.15%
Saturated Fat:3g
18.76%
Carbohydrates:10.1g
3.37%
Net Carbohydrates:8.59g
3.12%
Sugar:2.98g
3.31%
Cholesterol:113.11mg
37.7%
Sodium:502.43mg
21.84%
Alcohol:1.58g
100%
Alcohol %:0.69%
100%
Protein:40.28g
80.55%
Vitamin B3:18.74mg
93.7%
Selenium:57.82µg
82.6%
Vitamin B6:1.38mg
68.75%
Phosphorus:436.46mg
43.65%
Vitamin B5:2.59mg
25.86%
Potassium:857.86mg
24.51%
Vitamin K:23.44µg
22.33%
Vitamin A:879.61IU
17.59%
Vitamin C:13.29mg
16.11%
Magnesium:61.85mg
15.46%
Vitamin B1:0.22mg
14.42%
Vitamin B2:0.24mg
14.06%
Manganese:0.25mg
12.48%
Vitamin E:1.71mg
11.39%
Calcium:112.01mg
11.2%
Zinc:1.45mg
9.63%
Iron:1.46mg
8.13%
Folate:30.63µg
7.66%
Vitamin B12:0.44µg
7.36%
Copper:0.13mg
6.49%
Fiber:1.51g
6.04%
Vitamin D:0.2µg
1.34%