Crispy Parmesan Baked Chicken with Veggies (Milanese)
This Crispy Parmesan Baked Chicken with Veggies (Milanese) provides 14g protein and 480 calories per serving with integrated vegetables. Four quick-prep servings come together on the stovetop for efficient meal prep without separate veggie containers. Works for hitting modest protein targets while keeping prep time minimal.
Ingredients
- •Egg, Whole, Large(50g)
- •Lemon Juice, Fresh(30g)
- •Garlic(10g)
- •Parsley, Fresh(8g)
- •1/2 teaspoon salt (to season)
- •1/2 teaspoon pepper (to season)
- •Bread Crumbs, Dry, Plain(120g)
- •Parmesan Cheese(80g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Potato, Baby
- •Butter(120g)
- •Garlic(10g)
- •1 pinch salt (to taste)
- •Green Beans(454g)
Instructions
- 1Whisk together the large eggs, fresh lemon juice, minced fresh garlic, chopped fresh parsley, salt, and pepper in a large bowl. Pat the chicken breasts dry, then submerge them in the egg mixture, cover, and refrigerate for 30 minutes to 1 hour if time allows.
- 2In a separate bowl, combine the plain dry bread crumbs and grated Parmesan cheese. Remove the chicken from the egg mixture and dredge each breast in the breadcrumb-Parmesan mixture, pressing gently to adhere an even coat on all sides.
- 3Heat the salted butter in a large skillet over medium-high heat for 1–2 minutes until foaming. Place the coated chicken breasts in the skillet and cook for 4–5 minutes per side over medium-high heat until golden brown and the internal temperature reaches 165°F; transfer to a plate.
- 4In the same skillet, add the baby potatoes and cook for 6–8 minutes over medium-high heat, stirring occasionally, until they begin to soften and turn golden at the edges.
- 5Mix the minced fresh garlic into the remaining butter in the skillet, then add the raw green beans and cook for 3–4 minutes over medium-high heat, stirring frequently, until the beans are bright green and just tender-crisp.
- 6Return the cooked chicken to the skillet with the potatoes and green beans, nestling it among the vegetables. Cook for 1–2 minutes over medium heat to warm through, ensuring all components are heated evenly.
- 7Divide the chicken and vegetable mixture evenly into 4 airtight containers while hot, ensuring each portion contains one chicken breast with equal shares of potatoes and green beans.
- 8Sprinkle fresh chopped parsley over each portion if desired, seal containers, and refrigerate for up to 4 days.
Nutrition — Per Serving
480
calories
14g
protein
33g
fat
- Carbohydrates
- 35g
- Saturated fat
- 19.3g
- Sodium
- 800 mg
- Dietary fiber
- 4.6g
4 servings per batch · ~221g each
Macro data sourced from USDA FoodData Central
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How much protein does Crispy Parmesan Baked Chicken with Veggies have per serving?
Each serving contains 14g of protein and 480 calories with 33g fat and 35g carbs. This is a lower-protein option, so it works better as a side dish or paired with additional protein sources rather than a standalone meal.
How long does Crispy Parmesan Baked Chicken with Veggies take to prep?
The recipe is marked as quick prep and yields 4 servings, making it efficient for weeknight cooking when you're short on time. You can have this on the table without extended meal prep investment.
Is Crispy Parmesan Baked Chicken with Veggies good for fat loss?
At 480 calories per serving, this fits within a deficit-friendly calorie range, but the 14g protein is too low to preserve muscle during a cut. Pair it with a higher-protein source or double the chicken portion to make it work for fat loss goals.
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