Italian · Dinner
Fried Breaded Chicken Cutlet (Low-Calorie)
Chicken breast is pounded thin, dredged in seasoned panko, and pan-fried in a shallow pool of oil until golden and crisp. Finished with lemon and Parmesan, it delivers an authentic Italian cutlet experience with minimal added fat and calories.
$4
12 minsPrep
10 minsCook
22 minsTotal
EasyLevel
Nutrition per serving
372Calories
45.8gProtein
13.9gFat
15.3gCarbs
0.9gSugar
1.1gFiber
610mgSodium
257mgChol
3.1gSat Fat
580mgPotassium
110mgCalcium
2.4mgIron
0.5mcgVitamin B12
8mgVitamin C
low-calorie
protein-rich
low-carb
low-calorie
Instructions
1
Prep
Place the chicken breast between plastic wrap and pound with a mallet to an even 1/2 inch thickness. Set up three shallow bowls with seasoned flour, beaten egg mixed with minced garlic, and panko mixed with grated Parmesan and chopped thyme.
2
Dredge
Coat the cutlet in flour, then egg, pressing firmly into the panko mixture until fully covered on both sides.
3
Fry
Heat olive oil in a nonstick skillet over medium heat until shimmering, then fry the cutlet 3 to 4 minutes per side until deep golden brown and internal temperature reaches 165°F.
4
Rest
Transfer to a wire rack for 5 minutes to maintain crispness.
5
Plate
Place the cutlet on a plate with arugula alongside, squeeze lemon over the top, and serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 400g400g chicken breast, pounded to 1/2 inch thickness
- 50g50g panko breadcrumbs
- 14g14g parmesan, finely grated
- 22 small eggs
- 16g16g all-purpose flour
- 2 clove2 clove garlic
- 2 tsp2 tsp fresh thyme leaves
- 28g28g olive oil, for shallow-frying
- 1/4 tsp1/4 tsp salt
- 1/4 tsp1/4 tsp black pepper
- 22 lemon wedge, for serving
- a small handful of arugula, for serving
