Chicken Milano

Health score
18%
Chicken Milano
30 min.
4
375kcal

Suggestions


Welcome to a delightful culinary experience with our Chicken Milano recipe! This dish is not only a feast for the eyes but also a celebration of flavors that will transport you straight to the heart of Italy. Perfect for a quick lunch or a cozy dinner, Chicken Milano is ready in just 30 minutes, making it an ideal choice for busy weeknights or when you want to impress guests without spending hours in the kitchen.

Imagine tender, juicy chicken breasts, expertly pounded to perfection and coated in a crispy, golden-brown crust. The secret lies in the combination of Italian-style panko breadcrumbs and a touch of all-purpose flour, creating a texture that is both satisfying and delicious. Topped with a fresh salad of baby spinach or arugula, diced tomatoes, and red onion, this dish is a harmonious blend of flavors and textures that will leave your taste buds dancing.

To elevate the experience, we finish it off with crumbled tomato-basil feta cheese, adding a creamy, tangy note that perfectly complements the savory chicken. With a caloric breakdown that balances protein, fat, and carbs, Chicken Milano is not only delicious but also a wholesome choice for your meals. So, roll up your sleeves and get ready to indulge in a dish that is sure to become a favorite in your household!

Ingredients

  • tablespoon olive oil 
  • teaspoons red wine vinegar 
  • 0.1 teaspoon salt 
  • cup arugula packed
  • 0.5 cup tomatoes diced
  • tablespoons onion diced red
  • 1.3 lb chicken breast boneless skinless
  • 0.3 teaspoon salt 
  • 0.3 teaspoon pepper 
  • tablespoons flour all-purpose
  • cup panko bread crumbs crispy italian or style
  •  eggs 
  • tablespoons olive oil 
  • 0.3 cup feta cheese crumbled

Equipment

  • bowl
  • frying pan
  • plastic wrap
  • rolling pin
  • meat tenderizer

Directions

  1. In medium bowl, mix dressing ingredients. Stir in salad ingredients to coat.
  2. Between pieces of waxed paper or plastic wrap, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 3/4 inch thick.
  3. Sprinkle with 1/4 teaspoon salt and the pepper.
  4. On separate plates, place flour and bread crumbs. In bowl, beat egg with fork. Coat chicken with flour. Dip into egg; coat well with bread crumbs.
  5. In 12-inch nonstick skillet, heat 2 tablespoons oil over medium heat.
  6. Add chicken; cook 8 to 10 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F) and coating is golden brown.
  7. Serve chicken topped with salad and sprinkled with cheese.

Nutrition Facts

Calories375kcal
Protein38.68%
Fat44.4%
Carbs16.92%

Properties

Glycemic Index
57.75
Glycemic Load
2.51
Inflammation Score
-5
Nutrition Score
20.625652510187%

Flavonoids

Naringenin
0.13mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.47mg
Kaempferol
1.79mg
Myricetin
0.03mg
Quercetin
1.52mg

Nutrients percent of daily need

Calories:375.28kcal
18.76%
Fat:18.14g
27.91%
Saturated Fat:4.04g
25.27%
Carbohydrates:15.56g
5.19%
Net Carbohydrates:14.37g
5.22%
Sugar:1.79g
1.98%
Cholesterol:139.98mg
46.66%
Sodium:617.73mg
26.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.56g
71.12%
Vitamin B3:16.24mg
81.18%
Selenium:55.24µg
78.91%
Vitamin B6:1.16mg
58.24%
Phosphorus:388.76mg
38.88%
Vitamin B5:2.42mg
24.25%
Vitamin B2:0.36mg
21.15%
Vitamin B1:0.3mg
19.7%
Potassium:651.55mg
18.62%
Vitamin K:14.95µg
14.24%
Vitamin E:2.05mg
13.68%
Magnesium:52.45mg
13.11%
Manganese:0.25mg
12.59%
Folate:45.37µg
11.34%
Iron:1.89mg
10.52%
Zinc:1.54mg
10.29%
Calcium:99.43mg
9.94%
Vitamin B12:0.59µg
9.87%
Vitamin A:416.07IU
8.32%
Vitamin C:5.39mg
6.53%
Copper:0.11mg
5.58%
Fiber:1.2g
4.79%
Vitamin D:0.4µg
2.66%