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. ...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.

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.