Chicken Milanese with Spring Greens

Health score
27%
Chicken Milanese with Spring Greens
40 min.
2
423kcal

Suggestions


Indulge in the delightful flavors of Chicken Milanese with Spring Greens, a dish that beautifully marries crispy, golden-brown chicken with a refreshing salad. This recipe is perfect for those looking to elevate their lunch or dinner with a touch of Italian flair. Imagine tender, pounded chicken breast coated in a crunchy layer of seasoned breadcrumbs and Parmigiano-Reggiano, all sautéed to perfection in luscious olive oil. Each bite bursts with flavor, enhanced by a squeeze of fresh lemon juice and paired beautifully with a vibrant salad of spring mix greens.

This dish not only pleases the palate but also offers a balanced meal, packing a satisfying 423 calories per serving. It is light yet fulfilling, making it an ideal choice for a mid-day treat or a cozy dinner at home. The combination of textures—from the crispiness of the chicken to the freshness of the greens—creates a mouthwatering experience that is both comforting and invigorating.

With a prep and cook time of just 40 minutes, you can whip up this culinary masterpiece even on busy weeknights. Impress your family or guests with your cooking prowess as you present them with plates featuring a beautifully golden chicken breast, accompanied by a colorful salad dressed in a tangy shallot vinaigrette. Serve with lemon wedges for that zesty kick, and watch them savor every bite of this delectable Chicken Milanese with Spring Greens!

Ingredients

  • 0.3 teaspoon pepper black divided
  • 0.3 cup breadcrumbs dry
  •  egg white lightly beaten
  • tablespoons flour all-purpose
  • 0.3 teaspoon kosher salt divided
  • 0.8 teaspoon juice of lemon fresh
  •  lemon wedges 
  • teaspoons olive oil divided
  • tablespoons parmigiano-reggiano grated
  • cups spring mix salad greens packed
  • 0.5 teaspoon shallots minced
  • 12 ounce chicken breasts boneless skinless
  • Dash sugar 
  • 0.8 teaspoon citrus champagne vinegar 

Equipment

  • frying pan
  • whisk
  • wire rack
  • plastic wrap
  • meat tenderizer

Directions

  1. Combine juice, vinegar, shallots, 1/8 teaspoon salt, and sugar; let stand 15 minutes.
  2. Place chicken between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet.
  3. Combine breadcrumbs and cheese in a shallow dish.
  4. Place flour in a shallow dish.
  5. Place egg white in a shallow dish.
  6. Sprinkle chicken with 1/8 teaspoon salt and 1/8 teaspoon pepper. Dredge chicken in flour; dip in egg white. Dredge in breadcrumb mixture.
  7. Place chicken on a wire rack; let stand 5 minutes.
  8. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
  9. Add chicken; cook 3 minutes. Turn chicken over; cook 2 minutes or until browned and done.
  10. Add 2 teaspoons oil and 1/8 teaspoon pepper to shallot mixture; stir with a whisk.
  11. Add greens; toss gently.
  12. Place 1 chicken breast half and 1 cup salad on each of 2 plates.
  13. Serve with lemon wedges.

Nutrition Facts

Calories423kcal
Protein41.72%
Fat36.39%
Carbs21.89%

Properties

Glycemic Index
129.8
Glycemic Load
4.88
Inflammation Score
-7
Nutrition Score
24.541304059651%

Flavonoids

Eriodictyol
3.94mg
Hesperetin
5.29mg
Naringenin
0.12mg
Apigenin
0.01mg
Luteolin
0.35mg
Kaempferol
0.01mg
Myricetin
0.09mg
Quercetin
0.21mg

Nutrients percent of daily need

Calories:423.41kcal
21.17%
Fat:16.85g
25.92%
Saturated Fat:3.41g
21.3%
Carbohydrates:22.79g
7.6%
Net Carbohydrates:21.19g
7.71%
Sugar:2.32g
2.58%
Cholesterol:112.26mg
37.42%
Sodium:736.15mg
32.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.46g
86.91%
Vitamin B3:19.65mg
98.25%
Selenium:65.89µg
94.13%
Vitamin B6:1.35mg
67.71%
Phosphorus:451.43mg
45.14%
Vitamin B5:2.7mg
26.97%
Vitamin C:21.64mg
26.23%
Vitamin B1:0.36mg
24.3%
Potassium:803.18mg
22.95%
Vitamin B2:0.39mg
22.74%
Manganese:0.34mg
17.21%
Magnesium:64.03mg
16.01%
Folate:58.11µg
14.53%
Iron:2.36mg
13.1%
Vitamin E:1.83mg
12.17%
Calcium:114.5mg
11.45%
Vitamin A:549.94IU
11%
Zinc:1.54mg
10.29%
Vitamin B12:0.48µg
7.94%
Vitamin K:8.07µg
7.68%
Copper:0.14mg
6.94%
Fiber:1.6g
6.41%
Vitamin D:0.2µg
1.3%
Source:My Recipes