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Baked chicken Milanese
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| Servings: 6 • Size: 3 oz chicken with salad • Old Points: 4 pts • Points+: 6 pts Calories: 250 • Fat: 8.5 g • Carb: 17.4 g • Fiber: 3 g • Protein: 24.3 g • Sugar: 1.1 g Sodium: 87.2 mg (without salt) Baked Chicken Cutlets Only - Servings: 6 • Size: 1 cutlet from 4 oz raw • Old Points: 4 pts • Points+: 5 pts Calories: 198 • Fat: 6 g • Carb: 11 g • Fiber: 0.8 g • Protein: 24 g • Sugar: 1 g Sodium: 420 mg (without salt) 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 | |
| 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)
Directions:
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 and top with arugula and tomato salad on top.
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