0 from 33 votes
Parmesan Chicken Salad
Crispy Parmesan breaded chicken filets top a bed of arugula with caprese-style mozzarella pearls, sweet roasted tomatoes, and basil dressed with an easy balsamic vinaigrette. Meal prep the chicken and tomatoes ahead to make this a quick lunch or dinner.
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 2
Calories: 762 kcal
Course:
Salad
Cuisine:
Italian
Ingredients
- 6 ounces Cherry or grape tomatoes
- 2-3 garlic cloves
- 1 tablespoon olive oil
- 3 sprigs thyme
- 1 boneless, skinless chicken breast
- 1 tablespoon mayonnaise
- ⅓ cup Italian breadcrumbs
- 2 tablespoons grated Parmesan cheese
- ½ teaspoon garlic powder
- ¼ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- dash paprika
- 6 cups arugula
- 6 ounces Mozzarella pearls
- 1 tablespoon balsamic vinegar
- 1 teaspoon honey
- ½ teaspoon Dijon mustard
- ¼ cup extra virgin olive oil
- ¼ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- fresh basil leaves
Instructions
- Preheat the oven to 450°F. Line a baking sheet with foil and scatter the tomatoes and garlic cloves on top. Toss with olive oil and season with a few pinches of salt and pepper and thyme sprigs. Roast the tomatoes for 15 minutes or until they soften and being to burst. Remove from the oven. Save one garlic clove for the dressing and discard the others with thyme sprigs and set aside.
- Reduce the oven temperature to 400°F. Combine the breadcrumbs, Parmesan cheese, garlic powder, salt, pepper, and paprika in a shallow bowl. Use a thin, sharp knife to slice each chicken breast in half lengthwise to create two thin fillets. Place the chicken breasts between two pieces of plastic wrap on a cutting board, and gently flatten to about ⅜-inch with a meat tenderizer. Brush both sides of the chicken fillets with mayonnaise then dredge in the breadcrumb mixture and place on a baking sheet sprayed with cooking spray. Bake for 17-20 minutes or until cooked through and the outsides are golden and crispy.
- Drain the mozzarella pearls and place them in a small bowl. Make the dressing by whisking the balsamic vinegar, the reserved garlic (smash with a fork or mince fine), Dijon, honey, kosher salt, and freshly ground pepper with olive oil. Toss a few spoonfuls of the dressing onto the mozzarella balls.
- To serve, divide the arugula into two bowls with roasted tomatoes, mozzarella pearls, and torn leaves of fresh basil then toss with some of the balsamic dressing. Slice the chicken and add one filet to each bowl. Season with more kosher salt and pepper and enjoy.
Cup of Yum
Nutrition Information
Calories
762kcal
(38%)
Carbohydrates
23g
(8%)
Protein
34g
(68%)
Fat
62g
(95%)
Saturated Fat
13g
(65%)
Polyunsaturated Fat
8g
Monounsaturated Fat
27g
Trans Fat
0.02g
Cholesterol
74mg
(25%)
Sodium
1083mg
(45%)
Potassium
711mg
(20%)
Fiber
3g
(12%)
Sugar
8g
(16%)
Vitamin A
2009IU
(40%)
Vitamin C
33mg
(37%)
Calcium
502mg
(50%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 762
% Daily Value*
| Calories | 762kcal | 38% |
| Carbohydrates | 23g | 8% |
| Protein | 34g | 68% |
| Fat | 62g | 95% |
| Saturated Fat | 13g | 65% |
| Polyunsaturated Fat | 8g | 47% |
| Monounsaturated Fat | 27g | 135% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 74mg | 25% |
| Sodium | 1083mg | 45% |
| Potassium | 711mg | 15% |
| Fiber | 3g | 12% |
| Sugar | 8g | 16% |
| Vitamin A | 2009IU | 40% |
| Vitamin C | 33mg | 37% |
| Calcium | 502mg | 50% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.