Name: Chicken Milanese with Arugula-Cherry Tomato Salad
Total time: 35 min
Ingredients: 1/2 cup panko breadcrumbs, preferably whole wheat; 1/4 cup finely-grated Parmesan cheese; 1 teaspoon Italian seasoning; 1 teaspoon onion powder; 1 large egg; Zest of 1 lemon; 2 8-ounce chicken breasts, trimmed and cut in half horizontally; 1/4 teaspoon plus 1/8 teaspoon salt, divided; 1/4 teaspoon plus 1/8 teaspoon ground black pepper, divided; 1 tablespoon extra-virgin olive oil; 1 tablespoon white wine vinegar; 5 cups packed arugula; 1 cup cherry tomatoes, halved

Chicken Milanese with Arugula-Cherry Tomato Salad

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Chicken Milanese, referring to the city of Milan, Italy, where the dish is believed to have originated, features breaded and pan-fried chicken cutlets usually served with a side salad and a generous squeeze of lemon. Here we stick (mostly) to tradition, but we skip the pan-frying in favor of cooking the chicken in the oven. Preheating the pan helps get a nice crispy crust on one side, so it’s important not to skip that step.

Carolyn Casner

Published on April 15, 2024

Tested by

Hilary Meyer

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Ingredients

1/2 cup panko breadcrumbs, preferably whole-wheat
1/4 cup finely grated Parmesan cheese
1 teaspoon Italian seasoning
1 teaspoon onion powder
1 large egg
1 lemon, zested and then cut into wedges
4 (4-ounce) chicken cutlets
1/4 teaspoon salt plus 1/8 teaspoon, divided
1/4 teaspoon ground pepper plus 1/8 teaspoon, divided
Cooking spray
1 tablespoon extra-virgin olive oil
1 tablespoon white-wine vinegar
5 cups packed arugula
1 cup cherry tomatoes, halved

Directions

Place a large rimmed baking sheet in the oven. Preheat to 450°F.
Stir panko, Parmesan, Italian seasoning and onion powder together in a shallow dish. Whisk egg and lemon zest together in another shallow dish. Sprinkle chicken cutlets with 1/4 teaspoon each salt and pepper.
Dip 1 cutlet in the egg mixture, coating both sides. Transfer to the panko mixture, coating generously and pressing to adhere. Repeat with the remaining cutlets. Remove the hot baking sheet from the oven; coat with cooking spray. Coat the dredged cutlets with cooking spray; place on the pan, sprayed-side down. Coat the tops with more cooking spray. Bake, turning once, until browned and an instant-read thermometer inserted in the thickest parts registers 165°F, about 15 minutes.

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
Meanwhile, whisk oil, vinegar and the remaining 1/8 teaspoon each salt and pepper in a large bowl. Add arugula and tomatoes; toss to coat. Serve the chicken with the salad and lemon wedges.

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco

EatingWell.com, April 2024

Nutrition Facts (per serving)

273	Calories
11g	Fat
12g	Carbs
31g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 cutlet & 1 1/4 cups salad
Calories 273
% Daily Value *
Total Carbohydrate 12g	4%
Dietary Fiber 2g	8%
Total Sugars 2g
Protein 31g	63%
Total Fat 11g	14%
Saturated Fat 3g	13%
Cholesterol 135mg	45%
Vitamin A 93Âµg
Vitamin C 10mg	12%
Vitamin D 0Âµg
Vitamin E 2mg	13%
Folate 52Âµg
Vitamin K 37Âµg
Sodium 470mg	20%
Calcium 132mg	10%
Iron 2mg	10%
Magnesium 66mg	16%
Potassium 642mg	14%
Zinc 2mg	16%
Vitamin B12 0Âµg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Chicken Milanese with Arugula-Cherry Tomato Salad

Ingredients

Directions

Nutrition Facts (per serving)

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