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Skinny Chicken Milanese with Balsamic Arugula Salad

Skinny Chicken Milanese with Balsamic Arugula Salad
  • Prep 30 min
  • Total 30 min
  • Servings 2
  • Pinterest
    6
  • Print
    27
  • Save
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Peppery arugula and crispy chicken join forces in this dish that makes a lovely light dinner or a filling and flavourful lunch for two. ...MORE + LESS -

Ingredients

2 egg whites
2 boneless skinless chicken breasts (4 oz/125 g each)
1/2 cup plain panko crispy bread crumbs
1 teaspoon Italian seasoning
1/8 teaspoon crushed red pepper flakes
1/8 teaspoon salt

2 tablespoons balsamic vinegar
1 teaspoon sugar
1/2 teaspoon ground black pepper
1/8 teaspoon salt
1 teaspoon olive oil
1/2 cup red onion, thinly sliced
4 cups baby arugula
1 1/2 cups quartered cherry tomatoes
2 tablespoons shaved Parmesan cheese

Steps

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  • 1
    Line cookie sheet with foil; top with wire rack. Spray rack with cooking spray.
  • 2
    In small bowl, lightly beat egg whites with fork; set aside. Place chicken between 2 sheets of plastic wrap, and pound to about 1/4 inch. Add to bowl with egg whites, and coat thoroughly.
  • 3
    Move oven rack 8 inches from heating element. Heat broiler to high. In small bowl, mix bread crumbs, Italian seasoning and pepper flakes. Let excess egg white drip from chicken, then sprinkle chicken with 1/8 teaspoon salt. Add chicken to bowl with bread crumb mixture, pressing onto chicken. Place on rack. Broil 5 to 6 minutes; turn, and broil 3 to 5 minutes on other side or until chicken is cooked through and coating begins to brown.
  • 4
    Meanwhile, in large bowl, mix vinegar, sugar, pepper, 1/8 teaspoon salt and the oil. Add onion, and toss to coat. Let stand until chicken is finished cooking, then add arugula, and toss to coat.
  • 5
    Divide salad between 2 plates. Top with chicken breast, then tomatoes, followed by Parmesan cheese. Serve immediately.

Expert Tips

  • Pounding the chicken thinly and broiling reduces cooking time and helps keep the super-lean chicken breasts tender and moist.
  • Arugula and balsamic vinegar are a natural pair, but it can be fun to mix up greens and vinegars. Try out spinach or baby kale; fresh lemon juice or sherry vinegar are fun alternatives to the balsamic.

Nutrition Information

Nutrition Facts

Serving Size: 2 servings
Calories
380
% Daily Value
Total Fat
11
Saturated Fat
2.5
Trans Fat
0
Cholesterol
75
Sodium
600
Dietary Fiber
3
Sugars
11
Protein
36
% Daily Value*:
Exchanges:
*Percent Daily Values are based on a 2,000 calorie diet.

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