Baked Chicken Milanese with Arugula Salad and Tomatoes

• 分量: 6 servings
• 総時間: 30 minutes

材料

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

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)

手順

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.

栄養

• サービングサイズ: 3 oz chicken with salad
• カロリー: 250 kcal
• 脂肪総量: 8.5 g
• 飽和脂肪: 2 g
• コレステロール: 54 mg
• ナトリウム: 87.2 mg
• 炭水化物総量: 17.4 g
• 食物繊維: 3 g
• 糖質総量: 1.1 g
• タンパク質: 24.3 g