Chicken Milanese with Spaghetti Pomodoro
We adore all things Italian but it’s not always slimming friendly. We have revamped a traditional Chicken Milanese with Spaghetti Pomodoro to keep the calories lower.
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NutritionPer Serving
- Calories473
- Carbs25g
- Protein36g
- Fat5g
- Saturates2g
- Sugars1g
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For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know in the blurb!
Imagine…crisp but moist chicken breast, breaded and fried, accompanied by spaghetti in a glorious tomato and garlic sauce. Now imagine no more, because you can make this dreamy dish a slimming reality!
Traditionally Milanese consists of a thin slice of chicken, beef, veal, or pork. Sometimes even vegetables such as aubergine. Each slice is dipped into beaten eggs, seasoned with salt and then dipped in breadcrumbs and shallow-fried in oil.
It’s commonly served with Pasta Pomodoro, an Italian dish typically prepared with a lot of olive oil, tomatoes, basil, and various other fresh ingredients.
Sadly, the traditional version isn’t very slimming friendly. But this one is!
What diets is this Chicken Milanese with Spaghetti Pomodoro suitable for?
This Chicken Milanese with Spaghetti Pomodoro recipe is suitable for a dairy free diet.
It can be made vegetarian as long as you swap out the following ingredients for vegetarian alternatives;
- Chicken breast
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Chicken Milanese with Spaghetti Pomodoro?
In this recipe, regular breadcrumbs are swapped for Panko Breadcrumbs. Panko Breadcrumbs are available in most supermarkets and can be found in the international aisle, near to the Asian ingredients.
It’s a Japanese breadcrumb, and it’s a pretty big crumb compared to flour, so you tend to get more coverage. 10g is more than enough to coat a chicken breast.
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‘Love how quick this was for a midweek meal. The coating on the chicken is so crunchy against the softness of the pasta. Definitely will be doing this again.’
How many calories are in this Chicken Milanese with Spaghetti Pomodoro?
There are 473 calories per portion in this Chicken Milanese with Spaghetti Pomodoro, which means it falls into our Weekly Indulgence category.
To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment.
This Chicken Milanese with Spaghetti Pomodoro is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Preheat the oven to 200ºC.
Step 2
Wrap the chicken breasts in cling film or a food bag, then beat them with a rolling pin until they are flat.
Step 3
Mix the parmesan, chilli flakes and a pinch of salt with the Panko.
Step 4
Dip the chicken breasts in beaten egg, then coat in the Panko, ensuring that they are covered.
Step 5
Spray both sides with low calorie cooking spray.
Step 6
Place on an oven tray and put them in the oven for 15 – 20 minutes.
Step 7
Heat a few sprays of low calorie cooking spray in a pan over medium-low heat.
Step 8
Add minced onion and cook, stirring, until soft but not coloured.
Step 9
Add garlic and cook for another few minutes.
Step 10
Add the red pepper flakes; cook for another minute.
Step 11
Increase heat to medium, add the tomatoes and season lightly with salt; cook, stirring occasionally for around 20 minutes.
Step 12
While your waiting for the sauce, cook the spaghetti. The pasta should be al dente (tender but slightly firm) so you may need to cook it for slightly less than the pack instructions.
Step 13
Drain the spaghetti then toss it in the sauce and divide it between 4 plates. Sprinkle some freshly ground black pepper over each portion.
Step 14
Add the cooked chicken breast, some mixed leaves or rocket salad and a wedge of lemon.
Here are some more great chicken recipes to try;
How do you know when this Chicken Milanese with Spaghetti Pomodoro is cooked?
Cook the chicken breast until any juices run clear and there is no pinkness left in the meat. This will take 15-20 minutes.
The pasta should be al dente (tender but slightly firm) so you may need to cook it for slightly less than the pack instructions
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep this Chicken Milanese with Spaghetti Pomodoro in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Chicken Milanese with Spaghetti Pomodoro in the fridge for approximately 3 days or so.
Can I freeze this Chicken Milanese with Spaghetti Pomodoro?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat this Chicken Milanese with Spaghetti Pomodoro?
From chilled: Place the spaghetti in a microwave proof container with a loosely fitting lid and heat for 4-7 minutes until piping hot. Reheat the chicken in the oven until the outside is crispy and it is piping hot throughout.
From frozen: Reheat the covered spaghetti in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot. Reheat the fully defrosted chicken in the oven until the outside is crispy and it is piping hot throughout.
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Chicken Milanese with Spaghetti Pomodoro
We adore all things Italian but it’s not always slimming friendly. We have revamped a traditional Chicken Milanese with Spaghetti Pomodoro to keep the calories lower.
-
Prep Time
10 MINS
-
Cook Time
30 MINS
- KCals 473
- Carbs 25G
Instructions
- Pre-heat the oven to 200ºC
- Wrap the chicken breasts in cling film or a food bag, then beat them with a rolling pin until they are flat
- Mix the parmesan, chilli flakes and a pinch of salt with the panko
- Dip the chicken breasts in beaten egg, then coat in the panko, ensuring that they are covered
- Spray both sides with low calorie cooking spray
- Place on an oven tray and put them in the oven for 15 - 20 minutes
- Heat a few sprays of low calorie cooking spray in a pan over medium-low heat
- Add minced onion and cook, stirring, until soft but not coloured
- Add garlic and cook for another few minutes
- Add the red pepper flakes; cook for another minute
- Increase heat to medium, add the tomatoes and season lightly with salt; cook, stirring occasionally for around 20 minutes
- While your waiting for the sauce, cook the spaghetti. The pasta should be al dente (tender but slightly firm) so you may need to cook it for slightly less than the pack instructions
- Drain the spaghetti then toss it in the sauce and divide it between 4 plates. Sprinkle some freshly ground black pepper over each portion
- Add the cooked chicken breast, some mixed leaves or rocket salad and a wedge of lemon
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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21 comments
See what others have to say
KirstenThursday 13th May 2021
Could you use an alternative to Panko breadcrumbs as they’re not gluten free (and I am!)
HollyFriday 14th May 2021
Hey Kirsten, you can use gluten free breadcrumbs for the coating on the chicken which are available in the free from aisles in most supermarkets Hope that helps!
Sharna PetersonFriday 29th January 2021
Just a quick one how can you state that this meal is Dairy Free when it contains Parmesan Cheese.
LisaFriday 29th January 2021
Hi Sharna
Thanks for spotting that. Occasionally mistakes do get made. I’ve updated the website with the correct info.
HayleyThursday 28th January 2021
The calories aren’t correct in this. 567 with the use of a small chicken breast.
HollyTuesday 2nd February 2021
Hi Hayley, I’ve just double checked this recipe and the nutritional information is correct. We understand that it can be frustrating that apps and websites might not match up on calorie counts. However, the recipes have been double & triple checked for accuracy. There are a lot of reasons that the calories can differ; calories can be different after an ingredient is cooked in a particular way, or different brands of ingredients can vary the calorie count substantially. Hope that helps.
PatriciaTuesday 9th June 2020
Just had this for dinner ? absolutely gorgeous xxx
SharonWednesday 10th June 2020
Hi Patricia, we’re really pleased to hear you liked this recipe, thanks for letting us know.
IreneMonday 1st June 2020
I’ve just made this and was so easy and delicious. All the family enjoyed it and will be a firm favourite in our household. Thank you for the recipe
Holly LevellTuesday 2nd June 2020
Hi Irene so glad you enjoyed the Chicken Milanese with Spaghetti!
AliceThursday 14th May 2020
How many calories would the spaghetti pomodoro be on its own?
Many thanks
LisaTuesday 19th May 2020
Hi Alice. We calculated the calories for the whole recipe, but we have this handy guide on the website that will help you get started on calculating calories for yourself. Hope this helps! https://pinchofnom.com/getting-started-with-a-calorie-counting-diet/
June JohnsonFriday 19th May 2017
Could you please tell me what are panko breadcrumbs and where I could get these from
Thank you
KateMonday 22nd May 2017
Hi June
All the info on Panko is explained in the write up before the recipe
SallyTuesday 2nd May 2017
Hi
Great recipies is it possible to add a print friendly web link that prints off just the recipe please? Thanks
Tamsin BurtenshawFriday 7th April 2017
Thanks Kate – never heard them call that before. Learn something new everyday! Making it tomorrow – can’t wait to try it xx
KateMonday 10th April 2017
Hi Tamsin
No problem 🙂
Tamsin BurtenshawWednesday 5th April 2017
Hi,
I can’t seem to find red pepper flakes anywhere? Any idea what I can substitue with please, or should I just leave it out?
Many thanks
Tamsin
KateThursday 6th April 2017
Hi Tamsin
They are also called Red Chilli Flakes. They are the same thing
JackieWednesday 1st March 2017
Minced onion isn’t listed in the ingredients but comes into play in the directions – I’m assuming one of?
KateFriday 3rd March 2017
Hi Jackie
The recipe has been amended and the onion added to the ingredients list
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