Chicken Milanese
Ingredients
The salad
-
1
tbsp
olive oil
-
2
tbsp
balsamic vinegar
-
5
medium
ripe tomatoes, diced
-
¼
small
red onion, sliced thin
-
1
tbsp
chopped fresh basil
-
to taste
kosher salt and pepper
-
6
cups
baby arugula
The chicken
-
24
oz
boneless skinless chicken breasts, sliced in half lengthwise
-
¾
cup
whole wheat Italian seasoned breadcrumbs
-
⅓
cup
grated Romano cheese or parmesan
-
1
whole
lemon, juice of
-
1
tbsp
olive oil
-
to taste
kosher salt
-
to taste
fresh cracked black pepper
-
as needed
olive oil spray
Instructions
- Whisk olive oil and balsamic vinegar in a medium bowl.
- Add diced tomatoes, basil, and sliced onions; season with salt and pepper, then toss and let sit for at least 10 minutes.
- Preheat the oven to 450°F and place a large baking pan inside to heat.
- Combine breadcrumbs and grated cheese in one bowl.
- In another bowl, mix olive oil, lemon juice, and pepper.
- Pound chicken breasts into cutlets, resulting in 6 pieces, and season with salt and pepper.
- Dip cutlets in the lemon/oil mixture, then coat with breadcrumbs, pressing firmly.
- Remove the hot baking pan from the oven, spray with cooking spray, and place the chicken cutlets on it.
- Spray the tops of the chicken with olive oil spray.
- Bake for about 15 minutes, turning once halfway, until golden brown.
- Remove from the oven and top with the arugula and tomato salad.
Nutrition Facts (estimated)
Servings
6
Calories
250
Total fat
8.5g
Total carbohydrates
17.4g
Total protein
24.3g
Sodium
87.2mg
Cholesterol
54mg
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