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Protein-Packed Chicken Milanese

Protein-Packed Chicken Milanese

Rating
4.5rating out of 5

(7763 reviews from our customers)

Prep Time

35 min

Cuisine

Italian

“For this healthier Milanese you’ll coat chicken breast with lemony breadcrumbs. Serve on wholewheat pasta with tomato sauce and spinach!”

Prep Time

35 min

Cuisine

Italian

What is Gousto all about?

We send you everything you need to cook amazing recipes like this, delivered right to your door. Leave the planning to us!

What is Gousto all about?

We send you everything you need to cook amazing recipes like this, delivered right to your door. Leave the planning to us!

Ingredients
For 2 people (double for 4)
Lemon
1 lemon
Red-onion
1 red onion
garlic-clove
1 garlic clove
basil 3.18
10g basil
large British chicken breast
1 large British chicken breast fillet
Baby-spinach
120g baby leaf spinach
vegetable stock cube (new5/18)
1/2 Knorr vegetable stock cube †
wholewheat spaghetti
190g wholewheat spaghetti †
Panko breadcrumbs edit
30g panko breadcrumbs †
Tin of chopped tomatoes re-sized
1 can of finely chopped tomatoes (400g)
You Will Need
Cling film, rolling pin, olive oil, salt, sugar

Nutritional Information*

Percentages are based on an adult's daily intake

  • 1 lemon
  • 1 red onion
  • 1 garlic clove
  • 10g basil
  • 1 large British chicken breast fillet
  • 120g baby leaf spinach
  • 1 Knorr vegetable stock cube<span class="strong">†</span>
  • 190g Wholewheat spaghetti<span class="strong">†</span>
  • 30g panko breadcrumbs<span class="strong">†</span>
  • 1 can of finely chopped tomatoes (400g)
Typical Values per 100g per serving
Energy 436 kJ
102 kcal
2716 kJ
633 kcal
Fat
of which saturates
1 g
0.3 g
6.1 g
1.9 g
Carbohydrate
of which sugars
14.6 g
2.3 g
91.3 g
14.1 g
Fibre 2 g 12.5 g
Protein 8.8 g 55.1 g
Salt 0.48 g 3.01 g
*Gousto’s nutritional information only applies to ingredients supplied by Gousto. The cooking process and additional ingredients added at home (listed under “What you’ll need”) will affect total values.
Ingredients contain
1 lemon
lemon
1 red onion
red onion
1 garlic clove
garlic
10g basil
basil (100%)
1 large British chicken breast fillet
chicken breast fillet (100%)
120g baby leaf spinach
spinach
1 Knorr vegetable stock cube
Salt, vegetable fats (palm, shea butter, sal butter), potato starch, yeast extract, sugar, onion powder (2.3%), carrots (1.5%), herbs (parsley, tarragon), spices (CELERY seeds, garlic, turmeric, pepper, parsley roots), tomato puree powder, red bell pepper (0.2%), caramel syrup, flavourings (contain CELERY), leek, maltodextrin.
190g Wholewheat spaghetti
whole durum wheat semolina (gluten), water
30g panko breadcrumbs
Wheat flour (gluten), yeast, Salt
1 can of finely chopped tomatoes (400g)
Tomato, acidity regulator: citric acid
Allergens
  • Allergens highlighted by † (celery, gluten)

In addition to the recipe specific allergen information provided, due to production and packing methods Gousto boxes may also contain low levels of the following allergens: Cereals containing gluten; Crustaceans; Eggs; Fish; Peanuts; Soya; Milk; Nuts: almonds, hazelnuts, walnuts, cashews ,pecan nuts ,brazil nuts, pistachio nuts, macadamia nuts; Celery; Sesame; Sulphur dioxide and Sulphites; Lupin; Molluscs; Mustard.

Cooking Instructions
Instructions for 2 people (double for 4)
1 Protein Packed Chicken Milanese

Preheat the oven to 200°C/ 180°C (fan)/ 400°F/ Gas 6 and boil a kettle

Place your hand flat onto the chicken breast[s] and slice in half as if you were cutting a burger bun, so you are left with 2 [4] thinner pieces

Cover the halved chicken breasts in cling film and bash them with a rolling pin until evenly flattened and approx. 1cm in thickness

2 Protein Packed Chicken Milanese

Combine the panko breadcrumbs with 2 tbsp [4 tbsp] olive oil and a pinch of salt on a large plate

Zest half the lemon[s] (try to grate lightly with a micro-plane or sharp box grater and avoid grating the white pith, as this is very bitter!)

Add the lemon zest to the breadcrumbs and give everything a good mix up – these are your lemony breadcrumbs

3 Protein Packed Chicken Milanese

Combine the juice of the lemon[s] with 2 tbsp [4 tbsp] olive oil and a pinch of salt in a medium bowl, stir it all together

Dip the flattened chicken pieces in the lemon and olive oil then coat with the lemony breadcrumbs until both sides are well coated

Add the coated chicken to an oiled baking tray and put the tray in the oven for 20 min or until cooked through (no pink meat!)

4 Protein-Packed Chicken Milanese

Meanwhile, peel and finely chop the red onion[s]

Peel and finely chop (or grate) the garlic

Finely chop the basil leaves

5 Protein Packed Chicken Milanese

Heat a pot with a drizzle of olive oil over a medium heat

Once hot, add the diced onion and cook for 5 min until softened, then add the chopped garlic and cook for 1 min further

Add the chopped tomatoes with 50ml [100ml] water, 1/2 [1] Knorr vegetable stock cube, 1 tsp [2 tsp] sugar and bring to the boil over a high heat

Reduce the heat to medium-low and cook for 15 min

6 Protein Packed Chicken Milanese

Whilst the sauce is cooking, add the wholewheat spaghetti to a pot of boiled water with a large pinch of salt and bring to the boil over a high heat

Cook the spaghetti for 8-10 min or until cooked with a slight bite

Once done, drain the spaghetti, reserving the pot

7 Protein Packed Chicken Milanese

Return the reserved pot to a medium heat with a drizzle of olive oil

Add the spinach and cook for 1-2 min or until wilted

Drain off any excess liquid and season with a pinch of salt

Stir the chopped basil into the tomato sauce

8

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Slice the cooked chicken breasts

Serve the tomato sauce over the spaghetti with the sliced chicken breast on top and the spinach to the side

Enjoy!

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