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
- 1Preheat oven to 200°C | 400°F. Lightly grease a baking tray / sheet with cooking oil spray, or a light coating of oil. Set aside.
- 2In a large bowl, whisk together the egg, lemon juice, 2 teaspoons garlic, parsley, salt and pepper.
- 3Dip chicken into egg mixture, cover and allow to marinade in the refrigerator for 30 minutes to an hour (if time allows).*
- 4In another bowl, combine the breadcrumbs with the parmesan cheese.
- 5Dredge the egg coated chicken in the breadcrumb/parmesan mixture, lightly pressing to evenly coat.
- 6Place chicken onto the baking sheet / tray and lightly spray with cooking oil spray. Arrange the potatoes around the chicken in a single layer. Mix together the butter, 2 teaspoons garlic and salt to taste, and pour half of the butter mixture over the potatoes. Toss to evenly coat.
- 7Bake in preheated oven for 15 minutes.
- 8Remove baking tray from the oven and carefully flip each chicken breast. Move the potatoes to one side and place the green beans around the chicken on the other side of the baking sheet. Pour over the remaining garlic butter and return to the oven to broil (or grill) on medium-high heat for a further 10 minutes, or until chicken is golden and crisp, and potatoes are cooked through.
- 9Sprinkle with fresh chopped parsley (optional), and serve immediately.
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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