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Baked Chicken Milanese with Arugula and Tomatoes

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Contributed by Rachael Romig 

Source: www.skinnytaste.com

I used to work at an Italian restaurant called Bensi, in Wyomissing, (RIP!) and I discovered chicken Milanese. I never knew something could be so easy, healthy and delicious. When friends were coming over for dinner recently I remembered this amazing dish and found a recipe online from SkinnyTaste.com. I’m always looking for ways to make my food healthier and this recipe was perfect. I also have to consider using gluten free products for my husband, so the swaps were super easy.

What I loved is that no egg was used to drench the chicken; the recipe called for lemon juice and olive oil which I thought was interesting and honestly doubted. But it worked perfectly. The only thing I changed for the recipe as I mentioned was the use of gluten free breadcrumbs instead. We use Aleia’s Italian Bread Crumbs at home and they have an excellent taste and get nice and crunchy. I normally also add gluten free panko breadcrumbs to get things extra crispy, but I was out of them at the time (darn!).

I followed the recipe to the letter and my dinner was a huge success. The peppery arugula paired perfectly with tomatoes and balsamic atop the crispy chicken. I chose to serve the dish with a side of spinach fettuccine with marinara. It was healthy, filling and everyone went back for seconds!

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
  • 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 whole wheat Italian seasoned breadcrumbs
  • 1/3 cup grated Romano cheese (or parmesan)
  • 1 lemon, juice of
  • 1 tbsp olive oil
  • kosher salt
  • fresh cracked black pepper
  • olive oil spray (I used my misto)

DIRECTIONS:

  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

Yield: 6 servings, Serving Size: 3 oz chicken with salad

  • Amount Per Serving:
  • Freestyle Points: 4
  • Points +: 6
  • Calories: 250 calories
  • Total Fat: 5g
  • Saturated Fat: 2g
  • Cholesterol: 54mg
  • Sodium: 2mg
  • Carbohydrates: 4g
  • Fiber: 3g
  • Sugar: 1g
  • Protein: 3g

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