Lighter Chicken Milanese

Breaded chicken cutlets baked in the oven and served with spring greens or arugula, tomatoes and balsamic vinegar. The video shows you how to make this and the recipe is a lightened up version that is much more figure-friendly, and perfect to make with ripe tomatoes.

 

Baked Chicken Milanese with Arugula Salad and Tomatoes

Ingredients

Ingredients:

For the Salad:

  • 1 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • 5 medium ripe tomatoes, diced
  • 1/4 small red onion, sliced thin
  • 1 tbsp chopped fresh basil
  • 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 Italian seasoned breadcrumbs
  • 1/3 cup grated Romano cheese (or parmesan)
  • juice of 1 lemon
  • 1 tbsp olive oil
  • salt
  • black pepper
  • olive oil spray

Method

Method:

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

Serves 6 – Nutrition Per Serving
For 3 oz chicken with salad  – Calories: 250, Fat: 8g, Carbohydrate: 17g, Fibre: 3g, Protein: 24g
Just for the baked Chicken Cutlets – 1 cutlet from 4 oz raw – Calories: 198, Fat: 6g, Carbohydrate: 11g, Fibre: 1g, Protein: 24g