Milanesa is a beloved traditional dish in Argentina, Uruguay, and across Latin America, known for its crispy breaded exterior and juicy, tender interior. Typically made with thin slices of beef, chicken, or veal, the meat is tenderized, breaded with a mixture of flour, eggs, and breadcrumbs (sometimes enhanced with Parmesan cheese), and fried until golden brown. This comfort food is often served with mashed potatoes, salad, or French fries, making it a hearty and satisfying meal.

While Milanesa offers a delicious source of protein and vitamins like B12 and iron from the meat, its fried preparation adds significant calories and fats, which can contribute to health concerns if consumed excessively. Moderation is key to enjoying this flavorful dish as part of a balanced diet.

Ingredients:

1- 4 beef sirloin steaks, thinly sliced

2- 1 cup breadcrumbs

3- 1 cup flour

4- 2 eggs, beaten

5- 2 cloves of garlic, minced

6- Salt and pepper

7- Oil, for frying

Method:

1- Pound the beef slices with a meat mallet until they are thin and tender. Season each slice with salt, pepper, and minced garlic.

2- Place the flour in a shallow dish, the beaten eggs in another shallow dish, and the breadcrumbs in a third shallow dish.

3- Dip each beef slice first in the flour, shaking off any excess, then in the beaten eggs, and finally in the breadcrumbs, pressing gently to coat the meat well.

4- Heat enough oil in a frying pan to cover the bottom. Once hot, carefully add the breaded beef slices, frying them until golden brown on both sides, about 2-3 minutes per side.

5- Remove the milanesa from the pan and place them on a paper towel-lined plate to remove excess oil.

6- Serve the milanesa hot with a side of mashed potatoes, salad, or French fries.

Serving Suggestions

- Serve Milanesa with mashed potatoes, salad, or French fries.

- Use it as a filling for a sandwich with lettuce, tomatoes, and mayonnaise.

- Pair Milanesa with a tangy tomato sauce, chimichurri, or garlic aioli for extra flavor.

- Add melted cheese or a fried egg on top for a "Milanesa a Caballo" twist.

Note:

1- Milanesa can also be made with chicken or veal.

2- Some people like to add grated Parmesan cheese to the breadcrumbs for extra flavor.

FAQs

What is the origin of Milanesa?

- Milanesa originated from Italian cuisine, specifically the dish "Cotoletta alla Milanese," and became a Latin American favorite due to Italian immigration.

How can Milanesa be made healthier?

- Bake or air-fry the breaded meat instead of frying. Use healthier breadcrumbs and flours, and replace traditional oils with olive or avocado oil sprays.

What are the vegetarian alternatives to Milanesa?

- Substitute meat with eggplant slices, tofu, or portobello mushrooms, following the same breading process for a plant-based option.

Can Milanesa be made without eggs?

- Yes, use a mix of water and flour, plant-based milk, or yogurt as a binding agent.

How does the calorie count differ between fried and baked Milanesa?

- Fried Milanesa: ~330 calories.

- Baked Milanesa: ~200 calories (varies with preparation).

What are the best oils for frying Milanesa?

- Use olive oil for its heart-healthy fats.

- Avocado oil is another excellent choice due to its high smoke point and healthy fat profile.

Health Benefits: 

- Iron: Beef, chicken, and veal used in Milanesa are excellent sources of iron, crucial for oxygen transport and energy production. A 4 oz serving of Milanesa provides approximately 2.5 mg of iron, meeting 14% of the daily recommended intake for an average adult.

- Vitamin B12: Found in animal-based proteins, vitamin B12 supports red blood cell formation, DNA synthesis, and neurological health. One serving delivers about 2.4 mcg, fulfilling the daily requirement for most adults.

- Protein: With 15-20 grams of protein per serving, Milanesa supports muscle repair and growth.

- Antioxidants: Garlic and spices used in the preparation add antioxidants, which help combat oxidative stress.

Nutrition Facts:

Milanesa is a delicious dish but should be consumed in moderation due to its high caloric content. One serving of milanesa (about 4 oz) contains approximately:

- 330 calories

- 23 grams of fat

- 19 grams of carbohydrates

- 15 grams of protein

Here are the approximate nutrition facts for the listed ingredients. Keep in mind that these values can vary depending on specific brands, cooking methods, and portion sizes.

1. 4 Beef Sirloin Steaks, Thinly Sliced (approx. 4 oz per steak)

- Calories: 136 calories (per 4 oz serving)

- Protein: 23g

- Fat: 5g

- Carbohydrates: 0g

- Iron: 2.1mg

- Benefits: Beef sirloin steaks are a great source of lean protein, helping to build and repair muscles. They are also rich in iron, which supports healthy red blood cells and overall energy.

2. 1 Cup Breadcrumbs

- Calories: 120 calories

- Protein: 4g

- Fat: 1g

- Carbohydrates: 23g

- Fiber: 1g

- Benefits: Breadcrumbs provide carbohydrates for quick energy. They also add a crunchy texture to dishes, enhancing their overall appeal.

3. 1 Cup Flour

- Calories: 455 calories

- Protein: 13g

- Fat: 1g

- Carbohydrates: 95g

- Fiber: 3g

- Benefits: Flour is a key ingredient in baking and frying, offering a high source of carbohydrates for energy. It also contributes to the structure and texture of dishes.

4. 2 Eggs, Beaten

- Calories: 140 calories (2 large eggs)

- Protein: 12g

- Fat: 10g

- Carbohydrates: 1g

- Cholesterol: 370mg

- Benefits: Eggs are a complete source of protein, containing all essential amino acids. They also provide healthy fats, vitamins, and minerals such as vitamin B12 and selenium.

5. 2 Cloves of Garlic, Minced

- Calories: 8 calories

- Protein: 0.4g

- Fat: 0g

- Carbohydrates: 2g

- Fiber: 0.1g

- Benefits: Garlic is known for its antioxidant properties and can help improve immune function, reduce inflammation, and support heart health.

6. Salt and Pepper

- Calories: Negligible

- Protein: 0g

- Fat: 0g

- Carbohydrates: 0g

- Benefits: Salt is essential for electrolyte balance, while pepper adds flavor and contains antioxidants that may support digestion and metabolism.

7. Oil, for Frying (1 tablespoon of vegetable oil)

- Calories: 120 calories

- Fat: 14g

- Saturated Fat: 1.5g

- Carbohydrates: 0g

- Benefits: Oil is a source of healthy fats, which are necessary for cell function and the absorption of fat-soluble vitamins. It also provides energy when used in moderation during frying or cooking.

Please note that these values are approximate and should be used as a general guideline. If you have specific dietary concerns or requirements, it's best to consult a registered dietitian or nutritionist.

However, milanesa is also a good source of iron, vitamin B12, and other essential nutrients that are important for a healthy diet.