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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

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