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    Nutritional Facts: Sheila's Chicken Milanese

    Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

    Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

      1/4 cup (31g)
    all-purpose flour
    1/2 teaspoon (2g)
    garlic powder
    1/4 teaspoon (2g)
    salt
    1/4 teaspoon (1g)
    fresh ground black pepper
    3 large (150g)
    eggs
    2 (6g)
    minced garlic cloves
    1/2 (0g)
    lemons, zest of
    1 cup (108g)
    panko breadcrumbs
    1/4 cup (25g)
    parmesan cheese
    1 teaspoon (1g)
    dried parsley
    2 tablespoons (29g)
    fresh lemon juice
    1 lb (454g)
    boneless skinless chicken breasts
    1/2 cup (108g)
    olive oil
    2 tablespoons (27g)
    olive oil
    2 tablespoons (29g)
    fresh lemon juice
    1/4 teaspoon (2g)
    salt
    1/4 teaspoon (1g)
    pepper
    4 cups (80g)
    baby arugula
    1 cup (149g)
    grape tomatoes
    1/2 cup (80g)
    red onions
    1 cup (256g)
    cannellini beans
    Total 1 serving
    Alanine (g) 0.1 0.0 0.0 0.0 1.1 0.0 n/a 0.5 0.3 0.0 n/a 5.6 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.6 8 2
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Arginine (g) 0.1 0.1 0.0 0.0 1.2 0.0 n/a 0.6 0.4 0.0 n/a 6.5 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.1 0.7 10 2
    Ash (g) 0.1 0.1 1.5 0.0 1.6 0.1 n/a 3.1 2.0 0.1 0.1 5.2 0.0 0.0 0.1 1.5 0.0 1.1 0.7 0.3 4.2 22 5
    Aspartic acid (g) 0.1 0.0 0.0 0.0 2.0 0.0 n/a 0.8 0.7 0.0 n/a 9.1 0.0 0.0 n/a 0.0 0.0 n/a 0.2 0.1 1.7 15 4
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Calcium (mg) 4.7 1.2 0.4 2.5 84.0 10.9 n/a 197.6 277.3 5.7 1.8 22.7 1.1 0.3 1.8 0.4 2.5 128.0 14.9 18.4 87.0 863 216
    Calories 113.8 5.1 0.0 1.4 214.5 8.9 n/a 426.6 107.8 1.5 6.5 517.6 954.7 238.7 6.5 0.0 1.4 20.0 26.8 32.0 215.0 2,899 725
    Calories (kj) 475.9 21.5 0.0 6.0 898.5 37.4 n/a 1,785.2 451.3 6.1 26.8 2,165.6 3,994.9 998.7 26.8 0.0 6.0 84.0 110.3 132.8 903.7 12,132 3,033
    Carbohydrates (g) 23.8 1.1 0.0 0.4 1.1 2.0 n/a 77.7 1.0 0.3 2.0 0.0 0.0 0.0 2.0 0.0 0.4 2.9 5.8 7.5 37.1 165 41
    Cholesterol (mg) 0.0 0.0 0.0 0.0 558.0 0.0 n/a 0.0 22.0 0.0 0.0 290.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 871 218
    Copper (mg) 0.0 0.0 0.0 0.0 0.1 0.0 n/a 0.3 0.1 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.0 0.3 1 0
    Cystine (g) 0.1 0.0 0.0 0.0 0.4 0.0 n/a 0.3 0.0 0.0 n/a 1.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.1 2 0
    Dietary Fiber (g) 0.8 0.1 0.0 0.1 0.0 0.1 n/a 4.9 0.0 0.1 0.1 0.0 0.0 0.0 0.1 0.0 0.1 1.3 1.8 1.4 13.6 25 6
    Folate (mcg) 8.1 0.7 0.0 0.1 70.5 0.2 n/a 115.6 2.5 0.9 5.9 18.2 0.0 0.0 5.9 0.0 0.1 77.6 22.4 15.2 92.2 436 109
    Folate, DFE (mcg) 8.1 0.7 0.0 0.1 70.5 0.2 n/a 177.1 2.5 0.9 5.9 18.2 0.0 0.0 5.9 0.0 0.1 77.6 22.4 15.2 92.2 498 124
    Folate, food (mcg) 8.1 0.7 0.0 0.1 70.5 0.2 n/a 27.0 2.5 0.9 5.9 18.2 0.0 0.0 5.9 0.0 0.1 77.6 22.4 15.2 92.2 347 87
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 88.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 89 22
    Fructose n/a 0.0 n/a 0.0 0.0 n/a n/a 2.7 0.0 0.0 0.3 n/a n/a n/a 0.3 n/a 0.0 n/a 2.0 1.0 0.0 6 2
    Galactose n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
    Glucose (dextrose) n/a 0.0 n/a 0.0 0.6 n/a n/a 2.0 0.0 0.0 0.3 n/a n/a n/a 0.3 n/a 0.0 n/a 1.9 1.6 0.0 7 2
    Glutamic acid (g) 1.1 0.1 0.0 0.0 2.5 0.0 n/a 4.5 2.2 0.0 n/a 14.3 0.0 0.0 n/a 0.0 0.0 n/a 0.6 0.2 2.2 28 7
    Glycine (g) 0.1 0.0 0.0 0.0 0.6 0.0 n/a 0.5 0.2 0.0 n/a 4.3 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.5 6 2
    Histidine (g) 0.1 0.0 0.0 0.0 0.5 0.0 n/a 0.3 0.3 0.0 n/a 3.6 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.4 5 1
    Hydroxyproline n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 0 0
    Iron (mg) 0.4 0.1 0.0 0.1 2.6 0.1 n/a 5.2 0.2 0.1 0.0 1.7 0.6 0.2 0.0 0.0 0.1 1.2 0.4 0.2 3.0 16 4
    Isoleucine (g) 0.1 0.0 0.0 0.0 1.0 0.0 n/a 0.6 0.5 0.0 n/a 4.7 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.6 8 2
    Lactose n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
    Leucine (g) 0.2 0.0 0.0 0.0 1.6 0.0 n/a 1.0 0.9 0.0 n/a 8.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 1.1 13 3
    Lysine (g) 0.1 0.0 0.0 0.0 1.4 0.0 n/a 0.5 0.7 0.0 n/a 9.3 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.9 13 3
    Magnesium (mg) 6.9 1.2 0.0 1.0 18.0 1.5 n/a 46.4 9.5 2.0 1.8 118.0 0.0 0.0 1.8 0.0 1.0 37.6 16.4 8.0 69.1 340 85
    Maltose n/a 0.0 n/a 0.0 0.0 n/a n/a 2.1 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 2 1
    Manganese (mg) 0.2 0.0 0.0 0.1 0.0 0.1 n/a 1.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.1 0.3 0.2 0.1 0.4 3 1
    Methionine (g) 0.1 0.0 0.0 0.0 0.6 0.0 n/a 0.3 0.3 0.0 n/a 2.5 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.2 4 1
    Monounsaturated Fat (g) 0.0 0.0 0.0 0.0 5.5 0.0 n/a 1.1 2.1 0.0 0.0 3.5 78.8 19.7 0.0 0.0 0.0 0.0 0.0 0.0 1.0 112 28
    Niacin (mg) 0.4 0.0 0.0 0.0 0.1 0.0 n/a 7.2 0.0 0.0 0.0 47.4 0.0 0.0 0.0 0.0 0.0 0.2 0.9 0.1 1.1 57 14
    Pantothenic acid (mg) 0.1 0.0 0.0 0.0 2.3 0.0 n/a 0.6 0.1 0.0 0.0 6.5 0.0 0.0 0.0 0.0 0.0 0.3 0.1 0.1 0.4 11 3
    Phenylalanine (g) 0.2 0.0 0.0 0.0 1.0 0.0 n/a 0.7 0.5 0.0 n/a 3.9 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.8 7 2
    Phosphorus (mg) 33.8 6.4 0.0 0.9 297.0 9.2 n/a 178.2 182.3 2.2 2.4 953.4 0.0 0.0 2.4 0.0 0.9 41.6 35.8 23.2 230.4 2,000 500
    Phytosterols n/a 0.1 0.0 0.5 n/a n/a n/a 8.6 n/a n/a n/a n/a 238.7 59.7 n/a 0.0 0.5 n/a 10.4 12.0 n/a 331 83
    Polyunsaturated Fat (g) 0.1 0.0 0.0 0.0 2.9 0.0 n/a 2.2 0.3 0.0 0.0 1.8 11.4 2.8 0.0 0.0 0.0 0.3 0.1 0.0 0.7 23 6
    Potassium (mg) 33.4 18.5 0.1 7.6 207.0 24.1 n/a 211.7 31.3 13.4 30.4 1,679.8 1.1 0.3 30.4 0.1 7.6 295.2 353.1 116.8 606.7 3,669 917
    Proline (g) 0.4 0.0 0.0 0.0 0.8 0.0 n/a 1.5 1.2 0.0 n/a 3.1 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.8 8 2
    Protein (g) 3.2 0.3 0.0 0.1 18.8 0.4 n/a 14.4 9.6 0.1 0.1 96.4 0.0 0.0 0.1 0.0 0.1 2.1 1.3 0.9 13.4 161 40
    Retinol (mcg) 0.0 0.0 0.0 0.0 240.0 0.0 n/a 0.0 55.8 0.0 0.0 40.9 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 337 84
    Riboflavin (mg) 0.0 0.0 0.0 0.0 0.7 0.0 n/a 0.4 0.1 0.0 0.0 0.5 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.1 2 0
    Saturated Fat (g) 0.0 0.0 0.0 0.0 4.7 0.0 n/a 1.3 4.3 0.0 0.0 2.6 14.9 3.7 0.0 0.0 0.0 0.1 0.0 0.0 0.4 32 8
    Selenium (mcg) 10.6 0.4 0.0 0.0 46.1 0.9 n/a 27.2 4.4 0.1 0.0 145.3 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.4 2.3 238 59
    Serine (g) 0.2 0.0 0.0 0.0 1.5 0.0 n/a 0.7 0.6 0.0 n/a 3.7 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.8 8 2
    Sodium (mg) 0.6 0.9 581.4 0.1 213.0 1.0 n/a 790.6 382.3 2.3 0.3 526.6 2.2 0.5 0.3 581.4 0.1 21.6 7.5 3.2 757.8 3,874 968
    Starch n/a n/a n/a n/a n/a n/a n/a 64.4 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 22.8 87 22
    Sucrose n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.1 n/a n/a n/a 0.1 n/a 0.0 n/a 0.0 0.8 4.7 6 1
    Sugar (g) 0.1 0.0 0.0 0.0 0.6 0.1 n/a 6.7 0.2 0.0 0.7 0.0 0.0 0.0 0.7 0.0 0.0 1.6 3.9 3.4 4.7 23 6
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
    Thiamin (mg) 0.0 0.0 0.0 0.0 0.1 0.0 n/a 1.0 0.0 0.0 0.0 0.3 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.3 2 0
    Threonine (g) 0.1 0.0 0.0 0.0 0.8 0.0 n/a 0.5 0.4 0.0 n/a 4.3 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.5 7 2
    Tocopherol, alpha (mg) 0.0 0.0 0.0 0.0 1.6 0.0 n/a 0.1 0.1 0.0 0.0 0.9 15.5 3.9 0.0 0.0 0.0 0.3 0.8 0.0 0.1 23 6
    Tocopherol, beta n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 0.1 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 0 0
    Tocopherol, delta n/a 0.0 n/a 0.0 0.1 n/a n/a 0.2 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.1 0 0
    Tocopherol, gamma n/a 0.0 n/a 0.0 0.8 n/a n/a 0.8 n/a 0.0 n/a 0.4 0.9 0.2 n/a n/a 0.0 n/a 0.2 0.0 1.8 5 1
    Total Fat (g) 0.3 0.0 0.0 0.0 14.3 0.0 n/a 5.7 7.2 0.0 0.1 11.8 108.0 27.0 0.1 0.0 0.0 0.5 0.3 0.1 1.5 177 44
    Trans-monoenoic Fat n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
    TransFatty acids n/a 0.0 n/a 0.0 0.1 n/a n/a n/a n/a 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
    Tryptophan (g) 0.0 0.0 0.0 0.0 0.3 0.0 n/a 0.2 0.1 0.0 n/a 1.2 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.2 2 0
    Tyrosine (g) 0.1 0.0 0.0 0.0 0.7 0.0 n/a 0.4 0.6 0.0 n/a 3.5 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.3 6 1
    Valine (g) 0.1 0.0 0.0 0.0 1.3 0.0 n/a 0.6 0.6 0.0 n/a 5.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.8 9 2
    Vitamin A, IU (IU) 0.0 0.0 0.0 3.1 810.0 0.5 n/a 0.0 216.3 9.7 1.8 136.2 0.0 0.0 1.8 0.0 3.1 1,898.4 1,241.2 1.6 0.0 4,324 1,081
    Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.2 240.0 0.0 n/a 0.0 57.3 0.5 0.0 40.9 0.0 0.0 0.0 0.0 0.2 95.2 62.6 0.0 0.0 497 124
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 1.3 0.0 n/a 0.4 0.6 0.0 0.0 0.9 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3 1
    Vitamin B-6 (mg) 0.0 0.0 0.0 0.0 0.3 0.1 n/a 0.1 0.0 0.0 0.0 3.4 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.1 0.2 4 1
    Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 1.9 n/a 0.0 0.0 0.6 11.4 5.4 0.0 0.0 11.4 0.0 0.0 12.0 20.4 5.9 3.1 72 18
    Vitamin D (IU) 0.0 0.0 0.0 0.0 123.0 0.0 n/a 0.0 5.3 0.0 0.0 22.7 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 151 38
    Water (g) 3.7 0.1 0.0 0.1 114.2 3.5 n/a 7.0 5.2 0.0 27.2 344.1 0.0 0.0 27.2 0.0 0.1 73.4 140.8 71.3 199.8 1,018 254
    Zinc (mg) 0.2 0.0 0.0 0.0 1.9 0.1 n/a 1.6 1.0 0.0 0.0 2.6 0.0 0.0 0.0 0.0 0.0 0.4 0.3 0.1 1.2 9 2

    Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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