This National Nutrition Month, we’ll be featuring chicken meals designed by our Registered Dietitian Nutritionists from around our world to celebrate diversity, inclusion, and the importance of delicious healthy eating. All the meals are low fat (and with heart healthy fats), high in fiber, balanced, nutritious and (most importantly) delicious!
RDN: Ana Blanco, MS, RDN, CDN
Tips from Ana: “Milanesas” are originally fried but baking them is a delicious and healthier alternative. The parsley and garlic are a must! If you are not a garlic person you can leave it out of the mashed potatoes but trust me, the chicken Milanese won’t taste like garlic and it adds great flavor. The traditional recipe is not picky about the kind of potato -I used Idaho this time. I do like red skin ones when I find them to add fiber and because I think the skin gives it an appetizing look. The salad is simple and a great combo with the chicken (I love to eat them on the same bite!) You can make the dressing separately and then add it to the salad or do as we do in Argentina which is add each ingredient to the salad and mixed it all up. Milanesas freeze well and can be ready to bake when needed. Store them in a tight plastic bag or container. The lemon is for the chicken, don’t forget to squeeze some before you eat it!
Why This Meal: This meal brings me back to Buenos Aires, where I grew up. My mom used to make it for my brother and I for lunch when we would come back from school “hangry”. It was my favorite smell to be welcomed home. I now enjoy it with my daughter; it is like “eating a piece of our roots”. It’s also healthy, comforting and yummy. I love you mom!
Serving Size: 2
For the chicken
- 2 chicken breasts, thinly sliced. You can also use chicken tenders
- 2 small eggs (or 1 large)
- 2 garlic cloves
- Fresh parsley, chopped
- Breadcrumbs, quanity as needed
- Olive oil, enough to drizzle the chicken before baking
- Lemon, 2 slices
Garlic mashed potatoes
- 2 potatoes
- 3 tbsp olive oil
- 2 garlic cloves
- Low fat milk, as needed
- Salt and pepper
- Nutmeg, grated
- 1 heart of Romaine lettuce (or other leafy vegetable)
- 1 medium carrot, grated
- ½ Spanish small onion, thinly sliced
- 1 tomato, sliced crosswise
- Salt to taste
- Olive oil
- Red wine vinegar
- Preheat the oven to 375º F.
- Put the breadcrumbs in a flat big dish. In a deep big dish, beat the eggs.
- Chopped the fresh parsley and garlic and add it to the egg mixture; condiment with salt.
- Trim any fat or tendons. I’m using chicken tenders here because they give you a nice portion size when flattened. Just hammer the meat with a meat pounder or tenderizer and they’ll come out thinner and wider.
- Salt the chicken on both sides.
- Bathe chicken on the egg mixture, making sure you get as much garlic and parsley as possible, and then on to the breadcrumbs. Use your hands, press the meat on both sides making sure the breadcrumbs stick and cover the whole chicken.
- Repeat until done.
- Slightly grease a baking sheet with olive oil or canola oil, just to prevent from sticking.
- Drizzle the raw milanesas with olive oil. This will give them an attractive look and a wonderful flavor without the excess fat of frying.
- Bake for about 15-20 depending on the thickness or until golden brown. Turn the chicken halfway into the baking to allow a more even browning.
- Serve them with lemon on the side. Squeeze some on top before eating.
- Cook the potatoes and garlic in salted cold water until tender.
- Drain and add olive oil and milk until you reach a creamy consistency.
- Condiment with salt as needed, black pepper and nutmeg.
- Cut the lettuce crosswise, as if for a classic Caesar salad.
- Grate the carrots in a grater or food processor (do not use store bought shredded)
- Sliced the tomato and onion, thinly.
- For the dressing, mix the oil and vinegar with a whisk and condiment with salt and pepper. Pour into the salad and mix.