Cleaned-Up Chicken Milanese

So good you won't believe it's clean.

You'll love this healthy take on the mouth-watering Italian dish.

Total Time:
Prep:
Cook:
Level: Easy
Serves: 4
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Ingredients

  • ¼ c. whole wheat flour
  • 1 tsp. coarse salt
  • pepper
  • ½ c. whole wheat bread crumbs (no sugar or additives)
  • ¼ c. ground flaxseeds
  • 2 tbsp. sesame seeds
  • ½ tsp. dried thyme
  • 4 (4-oz) thin-sliced chicken cutlets
  • 1 large egg, beaten
  • 2 tbsp. olive oil
  • lemon wedges

Directions

  1. Mix flour on a plate with ½ tsp salt, plus pepper to taste. On another plate, mix bread crumbs, both kinds of seeds, thyme, remaining ½ tsp salt, and more pepper to taste.
  2. Dip each cutlet in flour, shaking off any excess, then in egg, and last in bread crumb mixture.
  3. Heat a large skillet over medium-high heat and add 1 Tbsp oil. Cook cutlets, swirling pan to get oil underneath, until golden brown on bottoms, 3 to 4 min. Flip. Add remaining Tbsp oil; cook, swirling, 3 to 4 min more. Serve with lemon wedges.

251 cal, 11 g fat (2 g saturated), 27 g protein, 9 g carb, 0 g sugar, 3 g fiber, 320 mg sodium, 109 mg cholesterol per serving

This recipe originally appeared in the July/August 2016 issue of Dr. Oz The Good Life.

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