Baked Chicken Milanese with Arugula Salad and Tomatoes

• 份量: 6 servings
• 总时间: 30 minutes

配料

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)

步骤

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.

营养

• 每份大小: 3 oz chicken with salad
• 卡路里: 250 kcal
• 总脂肪: 8.5 g
• 饱和脂肪: 2 g
• 胆固醇: 54 mg
• 钠: 87.2 mg
• 总碳水化合物: 17.4 g
• 膳食纤维: 3 g
• 总糖: 1.1 g
• 蛋白质: 24.3 g