Description
Baked Chicken Milanese is made with breaded chicken cutlets, baked in the oven topped with arugula, tomatoes and balsamic. This is my favorite restaurant dish, made healthier!
Yield: 6servings | Serving Size: 3oz chicken with salad
Ingredients
For the Salad:
1tbspolive oil
2tbspbalsamic vinegar
5medium ripe tomatoes, diced
1/4small red onion, sliced thin
1tbspchopped fresh basil
kosher salt and pepper to taste
6cupsbaby arugula
For the chicken:
24oz3 boneless skinless chicken breasts, sliced in half lengthwise
3/4cupwhole wheat Italian seasoned breadcrumbs
1/3cupgrated Romano cheese, or parmesan
1lemon, juice of
1tbspolive oil
kosher salt
fresh cracked black pepper
olive oil spray, I used my misto
Instructions
- In a medium bowl, whisk olive oil and balsamic.
- Add tomatoes, basil and onions; season with salt and pepper. and toss.
- Set aside at least 10 minutes so the juices combine.
- Preheat oven to 450°.
- Place a large baking pan in the oven to get hot.
- Combine breadcrumbs and grated cheese in one bowl.
- In another bowl combine olive oil, lemon juice, and pepper.
Lightly pound chicken breasts into cutlets, you should have 6.
- Wash and dry cutlets well with paper towels; season with salt and pepper.
- Dip cutlets into lemon/oil mixture, then into breadcrumbs, pressing firmly to adhere.
Remove the baking pan from the oven and spray with cooking spray.
Place the chicken on the baking sheets and spray with olive oil spray on top.
- Bake chicken, turning once halfway through for about 15 minutes total, or until chicken is golden brown.
Remove from the oven and top with arugula and tomato salad on top.
Last Step:
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Nutrition
Serving: 3oz chicken with salad, Calories: 250kcal, Carbohydrates: 17.4g, Protein: 24.3g, Fat: 8.5g, Saturated Fat: 2g, Cholesterol: 54mg, Sodium: 87.2mg, Fiber: 3g, Sugar: 1.1g
