Chicken Cutlets with Orange and Arugula

Health score
38%
Chicken Cutlets with Orange and Arugula
30 min.
4
637kcal

Suggestions

Ingredients

  • cups baby arugula leaves 
  • 1.5 cups bread crumbs 
  •  eggs beaten
  • handful flat-leaf parsley finely chopped
  • cup flour all-purpose
  • servings little nutmeg fresh grated
  • tablespoons olive oil extra-virgin
  •  orange tomatoes diced yellow seeded
  •  orange zest 
  •  oranges seedless
  • sprig oregano fresh finely chopped
  • 0.5 cup parmigiano-reggiano grated
  • 0.5 small onion red chopped
  • servings salt and pepper black freshly ground
  • small chicken breasts boneless skinless
  • servings vegetable oil for frying

Equipment

  • bowl
  • frying pan
  • plastic wrap
  • stove

Directions

  1. Watch how to make this recipe.
  2. Combine the bread crumbs, cheese, nutmeg, parsley, and orange zest in a shallow bowl.
  3. Put the flour in another bowl and the eggs in a third bowl.
  4. Cut the chicken breasts horizontally being sure not to cut all the way through to the other side so it will open like a book. Once the chicken is butterflied, lightly pound the chicken between waxed paper, parchment or plastic wrap into 4 large, very thin cutlets. Season the cutlets with salt and pepper and coat with the flour, then the egg and then the bread crumbs.
  5. Heat a 1/2-inch of frying oil in very large skillet over medium to medium-high heat. When the oil is hot, add the cutlets 1 or 2 at a time, depending on the size of the pan. As cutlets are done, transfer to a baking rack to drain.
  6. Cutlets may be served room temperature but you want them to remain crisp.
  7. While the cutlets cook, working next to the stove, peel and section the oranges and dice.
  8. Add them to a large bowl along with the tomatoes, oregano, if using, onion, extra-virgin olive oil and salt and pepper, to taste. Toss and when ready to serve fold in the arugula leaves.
  9. Transfer the cutlets to serving plates and top with mounds of orange and arugula salad before serving.

Nutrition Facts

Calories637kcal
Protein27.04%
Fat32.14%
Carbs40.82%

Properties

Glycemic Index
86.88
Glycemic Load
20.55
Inflammation Score
-9
Nutrition Score
35.28130429724%

Flavonoids

Hesperetin
17.85mg
Naringenin
10.03mg
Apigenin
2.16mg
Luteolin
0.14mg
Isorhamnetin
0.86mg
Kaempferol
7.09mg
Myricetin
0.25mg
Quercetin
1.95mg

Nutrients percent of daily need

Calories:636.78kcal
31.84%
Fat:22.52g
34.65%
Saturated Fat:6.21g
38.82%
Carbohydrates:64.37g
21.46%
Net Carbohydrates:58.78g
21.38%
Sugar:9.97g
11.07%
Cholesterol:203.58mg
67.86%
Sodium:682.24mg
29.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.65g
85.29%
Selenium:70.39µg
100.55%
Vitamin B3:16.72mg
83.59%
Vitamin C:44.88mg
54.4%
Vitamin B1:0.81mg
53.74%
Vitamin K:55.43µg
52.79%
Vitamin B6:1.05mg
52.3%
Phosphorus:516.28mg
51.63%
Folate:166.16µg
41.54%
Vitamin B2:0.67mg
39.68%
Manganese:0.79mg
39.67%
Calcium:328mg
32.8%
Iron:5.25mg
29.19%
Vitamin B5:2.81mg
28.1%
Potassium:809.7mg
23.13%
Fiber:5.58g
22.34%
Magnesium:85.59mg
21.4%
Vitamin A:1053.34IU
21.07%
Zinc:2.45mg
16.33%
Vitamin E:2.19mg
14.61%
Copper:0.28mg
14.07%
Vitamin B12:0.81µg
13.52%
Vitamin D:0.84µg
5.57%