Baked Chicken Milanese with Arugula Salad and Tomatoes
User Reviews
4.9
Baked Chicken Milanese with Arugula Salad and Tomatoes
Description
This recipe features boneless, skinless chicken breasts lightly pounded and dredged in a lemon juice and olive oil mixture before being coated firmly in a blend of seasoned whole wheat breadcrumbs and grated Romano cheese. Baking on a hot pan until golden brown yields a crisp crust and cooked-through chicken, avoiding frying's additional oil. Meanwhile, a salad of diced tomatoes, thinly sliced red onion, chopped fresh basil, and baby arugula is marinated briefly in balsamic vinegar and olive oil with salt and pepper to develop flavor.
Serving the baked chicken topped with the arugula and tomato salad creates a dish with contrasting textures: crunchy, flavorful chicken beneath a tangy, fresh salad. This can be a standalone main course suitable for lunch or dinner, combining protein with a fresh vegetable component.
Key to the dish's success is ensuring the chicken is evenly coated and that the pan is fully preheated for proper browning. The salad benefits from resting for at least ten minutes so juices meld before topping the chicken. Fresh herbs and citrus in the marinade provide brightness complementing the hearty chicken.
Ingredients
- 1 tbsp olive oil
- 24 oz chicken breast boneless skinless, sliced in half lengthwise
- 2 tbsp balsamic vinegar
- 3/4 cup whole wheat Italian seasoned breadcrumbs
- 5 tomato diced, medium, ripe
- 1/3 cup Romano cheese or parmesan, grated
- 1/4 red onion sliced thin, small
- 1 lemon (juice of)
- 1 tbsp basil chopped, fresh
- 1 tbsp olive oil
- salt kosher salt, to taste
- kosher salt
- black pepper kosher salt, to taste
- 6 cups arugula baby
- black pepper fresh cracked
- olive oil I used my misto, spray form
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.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 250 kcal
% Daily Value*
| Serving | 3oz chicken with salad | |
| Calories | 250kcal | 13% |
| Carbohydrates | 17.4g | 6% |
| Protein | 24.3g | 49% |
| Fat | 8.5g | 13% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 54mg | 18% |
| Sodium | 87.2mg | 4% |
| Fiber | 3g | 12% |
| Sugar | 1.1g | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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