17
Oct
14

Baked Chicken Milanese with Arugula and Tomatoes

Chicken Milanese with Arulua and Tomatoes

 

We love this lightened up bariatric friendly version of breaded chicken! So tender inside and covered with brilliant nutritious vegetables this recipe is perfect any time of year!

GATHER:

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 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)

MAKE:
*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. Remove from the oven andtop with arugula and tomato salad on top.

EAT:
Servings: 6, Size: 3 oz chicken with salad
Calories: 250
Protein: 24.3 grams
Carb: 17.4 grams
Fat: 8.5 grams

Recipe courtesy of SkinnyTaste

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