Chicken Milanese
easy & healthy
FOR THE SALAD:
1 tbsp olive oil
2 tbsp balsamic vinegar
1 container cherry tomatoes, cut up
1/4 small red onion, sliced thin
1 tbsp chopped fresh basil
kosher salt and pepper to taste
6 cups baby arugula
FOR THE CHICKEN:
24 oz (3) boneless skinless chicken breasts, sliced in half lengthwise
3/4 cup chick pea bread crumbs
1/3 cup grated Parmesan Cheese
1 lemon, juice of
1 tbsp olive oil
kosher salt
fresh cracked black pepper
DIRECTIONS:
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 chick pea crumbs 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(I actually just used butter because I don’t have spray oil).
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.
PER SERVING: Servings: 6 Serving, Size 3 ounce chicken, Calories:250, 8.5g Fat, 17g Carbohydrates, 3g fiber, 24g protein
I made a minor adaption for this recipe from https://www.skinnytaste.com/chicken-milanese-with-arugula-and/