Crispy Chicken Milanese
Crispy Chicken Milanese delivers 23g protein and 913 calories per serving — a calorie-dense option for building back into a surplus phase. Four servings cook in quick prep on the stovetop, giving you a breaded preparation that adds volume and texture when higher-calorie meals are strategically timed around training.
Ingredients
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 Teaspoon Each: Fine Sea Salt, Garlic Powder, Onion Powder
- •1/2 Teaspoon Each: Freshly-Ground Black Pepper, Lemon Zest, Smoked Paprika
- •Flour, All-Purpose, White(120g)
- •Egg, Whole, Large
- •Mustard, Dijon(5g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Bread Crumbs, Panko, Dry(240g)
- •Parmesan Cheese(160g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Vegetable oil(180g)
- •for serving: flaky sea salt and lemon wedges
Instructions
- 1Pat the chicken cutlets dry with paper towels. In a small bowl, stir together the salt, garlic powder, onion powder, smoked paprika, black pepper, and lemon zest. Sprinkle evenly over both sides of the chicken.
- 2Place the flour in a shallow bowl. In a second shallow bowl, whisk together the eggs and Dijon mustard until smooth. In a third bowl, combine the panko and Parmesan.
- 3Working one piece at a time, dredge the chicken in the flour, shaking off excess. Dip into the egg mixture, letting any extra drip off, then press firmly into the panko-Parmesan mixture until evenly coated on both sides. Transfer the breaded cutlets to a wire rack set over a baking sheet. Let rest for 10–15 minutes before frying. (This helps the coating adhere and creates a crispier crust.)
- 4Heat enough oil to come about ¼ inch up the sides of a large skillet (usually ½–¾ cup, depending on pan size) over medium heat until it reaches about 350°F. The oil should shimmer, and a breadcrumb dropped in should sizzle immediately. Working in batches to avoid crowding, fry the chicken for 3–4 minutes per side, until deeply golden and cooked through. Transfer the cooked cutlets back to the wire rack to drain (this keeps the crust crisp).
- 5Sprinkle lightly with flaky sea salt. Serve immediately with lemon wedges for squeezing over the top and enjoy!
Nutrition — Per Serving
913
calories
23g
protein
60g
fat
- Carbohydrates
- 72g
- Saturated fat
- 13.8g
- Sodium
- 1176 mg
- Dietary fiber
- 3.5g
4 servings per batch · ~176g each
Macro data sourced from USDA FoodData Central
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How much protein does Crispy Chicken Milanese have per serving?
Each serving delivers 23g of protein and 913 calories, with 60g fat and 72g carbs. This is a calorie-dense option that works best on training days or as a standalone meal rather than a daily staple.
How long does Crispy Chicken Milanese take to prep?
The recipe has quick prep time and makes 4 servings, allowing you to prepare multiple meals in one stovetop session. This is efficient for weekend meal prep when you have time for one focused cooking block.
Is Crispy Chicken Milanese good for muscle gain?
At 913 calories per serving with 72g carbs, this recipe is calorie-dense enough to support muscle gain phases where you need a surplus for size and strength gains. Pair it with a lower-calorie meal earlier in the day to keep daily totals balanced.
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