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Baked Chicken Milanese with Arugula Salad and Tomatoes

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!

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 6 servings
Calories: 250 kcal
Course: Dinner
Cuisine: American

Ingredients

  • 1 tbsp olive oil
  • 24 oz 3 boneless skinless chicken breasts, sliced in half lengthwise
  • 2 tbsp balsamic vinegar
  • 3/4 cup whole wheat Italian seasoned breadcrumbs
  • 5 medium ripe tomatoes (diced)
  • 1/3 cup grated romano cheese (or parmesan)
  • 1/4 small red onion (sliced thin)
  • 1 lemon (juice of)
  • 1 tbsp chopped fresh basil
  • 1 tbsp olive oil
  • Kosher salt and pepper to taste
  • kosher salt
  • 6 cups baby arugula
  • fresh cracked black pepper
  • Olive oil spray (I used my misto)

Instructions

    Cup of Yum
  1. In a medium bowl, whisk olive oil and balsamic.
  2. Add tomatoes, basil and onions; season with salt and pepper. and toss.
  3. Set aside at least 10 minutes so the juices combine.
  4. Preheat oven to 450°.
  5. Place a large baking pan in the oven to get hot.
  6. Combine breadcrumbs and grated cheese in one bowl.
  7. In another bowl combine olive oil, lemon juice, and pepper.
  8. Lightly pound chicken breasts into cutlets, you should have 6.
  9. Wash and dry cutlets well with paper towels; season with salt and pepper.
  10. Dip cutlets into lemon/oil mixture, then into breadcrumbs, pressing firmly to adhere.
  11. Remove the baking pan from the oven and spray with cooking spray.
  12. Place the chicken on the baking sheets and spray with olive oil spray on top.
  13. Bake chicken, turning once halfway through for about 15 minutes total, or until chicken is golden brown.
  14. Remove from the oven and top with arugula and tomato salad on top.

Nutrition Information

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%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 250

% 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.