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Skinny Chicken Milanese with Balsamic Arugula Salad

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Skinny Chicken Milanese with Balsamic Arugula Salad
  • Prep 30 min
  • Total 30 min
  • Servings 2
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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.
Aug 21, 2017

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

  • 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

  • Tip 1
    Pounding the chicken thinly and broiling reduces cooking time and helps keep the super-lean chicken breasts tender and moist.
  • Tip 2
    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

380 Calories, 11g Total Fat, 36g Protein, 35g Total Carbs, 11g Sugars

Nutrition Facts

Serving Size: 2 servings
Calories
380
Total Fat
11g
Saturated Fat
2.5g
Trans Fat
0g
Cholesterol
75mg
Sodium
600mg
Total Carbs
35g
Dietary Fiber
3g
Sugars
11g
Protein
36g
% Daily Value*:
Exchanges:
*Percent Daily Values are based on a 2,000 calorie diet.
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