Chicken Milanese w Spiralized Broccoli
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2 large Egg, fresh, whole, raw 1/3 cup Flour, white 1/3 cup Bread Crumbs, Panko (Japanese style)1 tsp Garlic powder 1-lb. Tyson boneless, skinless chicken breast 2 tbsp Extra Virgin Olive Oil 1 Lemon (cut into wedges)2 heads of broccoli (stalks will be spiralized into noodles)
1. Place 3 pie pans in a row. In one, whisk the eggs, in another add the flour (add salt and pepper to this one), in another add the Panko.
2. Dip chicken in flour, then egg, then Panko
3. Turn two burners to medium-high heat. On one burner place a large skillet for the chicken. On the other, place a medium non-stick skillet for the spiralized broccoli.
4. Heal olive oil in the chicken skillet. Once shimmering, add the chicken and cook for 5 minutes, flip over and cook another 5-7 minutes until cooked through and dreading is golden brown.
5. When done, squeeze lemon wedge(s) over the chicken.
6. Meanwhile in the medium skillet, add the tomato sauce and bring to a simmer. Once simmering, add in the broccoli florets, noodles and season with salt and pepper. Let cook while the chicken cooks or until broccoli florets are fork tender and broccoli noodles are al dente.
7. Serve garnished with Parmesan cheese (track separately).
Serving Size: 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user DORINEKING.
2. Dip chicken in flour, then egg, then Panko
3. Turn two burners to medium-high heat. On one burner place a large skillet for the chicken. On the other, place a medium non-stick skillet for the spiralized broccoli.
4. Heal olive oil in the chicken skillet. Once shimmering, add the chicken and cook for 5 minutes, flip over and cook another 5-7 minutes until cooked through and dreading is golden brown.
5. When done, squeeze lemon wedge(s) over the chicken.
6. Meanwhile in the medium skillet, add the tomato sauce and bring to a simmer. Once simmering, add in the broccoli florets, noodles and season with salt and pepper. Let cook while the chicken cooks or until broccoli florets are fork tender and broccoli noodles are al dente.
7. Serve garnished with Parmesan cheese (track separately).
Serving Size: 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user DORINEKING.
Nutritional Info Amount Per Serving
- Calories: 314.6
- Total Fat: 13.8 g
- Cholesterol: 158.0 mg
- Sodium: 97.8 mg
- Total Carbs: 18.2 g
- Dietary Fiber: 1.8 g
- Protein: 31.7 g
Member Reviews