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 lunch or dinner, Chicken Milano combines tender, juicy chicken breasts with a vibrant salad, making it a wholesome and satisfying meal for the whole family.

In just 30 minutes, you can create a restaurant-quality dish that boasts a harmonious blend of textures and tastes. The crispy, golden-brown coating on the chicken, achieved through a simple yet effective breading process, contrasts beautifully with the fresh, peppery notes of baby spinach or arugula. Topped with a zesty tomato-basil feta cheese and a drizzle of red wine vinegar dressing, this dish is sure to impress your guests or elevate your weeknight dinner.

With only 375 calories per serving, Chicken Milano is a guilt-free indulgence that doesn’t compromise on flavor. The balance of protein, healthy fats, and carbohydrates makes it a nutritious choice for anyone looking to enjoy a delicious meal without the extra calories. So, roll up your sleeves and get ready to savor the taste of Italy right in your own kitchen!

Ingredients

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

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 (170F) 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%