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Lightened Up Chicken Milanese

January 22, 2015 by Maggie Jones 5 Comments

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This baked chicken milanese has all the flavor but half the calories of the original
Sometime over the last few years I’ve fallen head over heels in love with arugula. I’m sure I hated it as a kid but now it’s one of those foods that makes my eyeballs roll back in their sockets while I make Homer Simpson noises through thick drool.

Horrible visual. Sorry.

Light and Easy Chicken Milanese
This Chicken Milanese is just that kind of dish. Crispy, lemony, tender chicken topped with a peppery fresh salad is a perfect light and easy meal that tastes deceptively elegant. Baking rather than frying the chicken reduces the fat and calories while simplifying prep and clean-up. Win-win.

This baked Chicken Milanese is a quick and healthy weeknight dinner
Pounding the chicken breast into thin fillets makes for tender meat that cooks up quickly. The arugula has so much flavor you only need the simplest dressing of lemon juice and good olive oil. You end with something restaurant quality without all the grease.

Quick and easy, light and healthy Chicken Milanese
You can swap out gluten-free breadcrumbs to make this gluten-free. Either way this makes for a great, sub-300-calorie weeknight meal for when you’re craving elegance but want to save room in the calorie budget for a glass of wine or two.

Lightened Up Chicken Milanese

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Yield: 4 servings

Serving Size: 4-oz chicken and salad

Calories per serving: 274

Fat per serving: 11.4g

Lightened Up Chicken Milanese

Ingredients

  • 2 8-oz boneless skinless chicken breasts
  • 1/2 cup Italian seasoned breadcrumbs (gluten-free, if needed)
  • 1/4 cup Parmesan cheese
  • 1 tbs lemon juice
  • 1 tbsp olive oil
  • salt and fresh ground black pepper, to taste
  • olive oil spray (I used my misto)

  • Salad
  • 2 tsp olive oil
  • 2 tbsp lemon juice
  • 1/2 c cherry tomatoes, halved
  • kosher salt and pepper to taste
  • 6 cups baby arugula

Instructions

Preheat oven to 450°.

Combine salad ingredients in a medium bowl and season with salt and pepper. Set aside.

Combine breadcrumbs and grated cheese in one bowl.

Slice each chicken breast in half lengthwise. Sandwich each breast piece between two sheets of plastic wrap and, one at at time, pound each piece to a quarter inch thick using a meat tenderizer or rolling pin.

Season each cutlet with salt and pepper. Drizzle with lemon and olive oil, then place in the breadcrumbs, pressing to adhere breadcrumbs to the chicken.

Place chicken on a baking sheet covered with foil and spray with olive oil.

Bake chicken until golden brown, about 15 minutes.

Serve topped with arugula and tomato salad with a lemon wedge on the side.

Nutritional Information

Calories 274
Total Fat 11.4g
Saturated Fat 2.2g
Trans Fat 0.0g
Cholesterol 78mg
Sodium 400mg
Potassium 636mg
Total Carbohydrates 12.8g
Dietary Fiber 1.6g
Sugars 2.4g
Protein 29.5g
Weight Watchers Points: 6
PointsPlus: 7

3.1
https://www.homesweetjones.com/2015/01/lightened-chicken-milanese/

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Filed Under: Entrees: Chicken and Poultry, Recipes Tagged With: 40 Minutes or Less, Cheap Eats, Gluten Free, Low Calorie, Low Fat

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Comments

  1. Thalia @ butter and brioche says

    January 23, 2015 at 5:39 pm

    I am just loving that crisp and golden chicken.. and the fresh salad too. This is perfect for me to make for dinner tonight!

    Reply
  2. Sherri@The Well Floured Kitchen says

    January 26, 2015 at 8:36 pm

    This looks wonderful! I agree pounding out the chicken cutlets is the way to go- that’s the way my nana does it. The arugula looks like the perfect accompaniment!

    Reply
    • Maggie says

      January 27, 2015 at 11:07 am

      Thanks so much! There’s definitely something a little cathartic about pounding out the cutlets. 🙂

      Reply
  3. Jess @ whatjessicabakednext.com says

    January 30, 2015 at 12:48 pm

    This looks amazing, Maggie! I love chicken milanese – one of my family’s favourite meals! So good.

    Reply
    • Maggie Jones says

      January 30, 2015 at 3:16 pm

      Mmmm… me too!

      Reply

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