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Baked Chicken Milanese with Arugula Salad and Tomatoes
4.89
from
44
votes
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
minutes
mins
Cook Time:
15
minutes
mins
Total Time:
30
minutes
mins
Yield:
6
servings
Course:
Dinner
Cuisine:
American
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)
Instructions
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 breadcrumbs 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.
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.
Nutrition
Serving:
3
oz chicken with salad
,
Calories:
250
kcal
,
Carbohydrates:
17.4
g
,
Protein:
24.3
g
,
Fat:
8.5
g
,
Saturated Fat:
2
g
,
Cholesterol:
54
mg
,
Sodium:
87.2
mg
,
Fiber:
3
g
,
Sugar:
1.1
g
- WW Points:
4