Oven-Fried Chicken Milanese with Tomato-Onion Salad

Health score
19%
Oven-Fried Chicken Milanese with Tomato-Onion Salad
70 min.
6
655kcal

Suggestions

Ingredients

  • teaspoon pepper black freshly ground
  • large eggs beaten
  • cup flour all-purpose
  • 0.7 cup parsley leaves fresh finely chopped
  • 2.5 cups grape sweet halved
  • tablespoon kosher salt 
  • tablespoons juice of lemon freshly squeezed
  • teaspoons lemon zest 
  • 0.3 cup olive oil 
  • cups panko breadcrumbs 
  • 0.7 cup parmesan finely grated
  • 0.5 medium onion paper thin red halved lengthwise sliced
  •  to 5 bone-in
  •  to 6 bone-in

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk
  • aluminum foil

Directions

  1. Heat the oven to 425F and arrange rack in the upper third. Set a rack on a foil lined baking sheet; set aside.
  2. Combine flour, 1 teaspoon of the salt, and 3/4 teaspoon of the pepper in a shallow bowl, mix until well combined; set aside.
  3. Combine Panko, 1/3 cup of the parsley, 3 tablespoons of the olive oil, 1 1/2 teaspoons of the salt, and all the lemon zest in a separate shallow bowl, and toss until evenly combined; and set aside.
  4. Whisk together eggs and cheese in a shallow bowl until evenly combined; set aside.
  5. To coat chicken, dredge a piece in the flour mixture and shake off excess. Then dip into egg mixture, let excess drip off, and finally roll in the breadcrumbs, pressing to adhere as necessary.
  6. Place chicken piece on baking sheet and repeat with remaining chicken.
  7. Bake until coating is golden and crispy, juices of chicken run clear when poked, and internal temperature is 160degreesF, about 40 to 45 minutes. Meanwhile, combine remaining 1/2 teaspoon of the salt, 1/4 teaspoon of the pepper, remaining 1/3 cup of the parsley, 1 tablespoon of the olive oil, all the red onion, all the tomatoes, and the lemon juice in a non-reactive bowl and toss to combine.
  8. Serve chicken topped with a bit of the tomato mixture.

Nutrition Facts

Calories655kcal
Protein23.44%
Fat49.23%
Carbs27.33%

Properties

Glycemic Index
39.83
Glycemic Load
16.87
Inflammation Score
-7
Nutrition Score
28.758260664733%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
14.37mg
Luteolin
0.09mg
Isorhamnetin
0.46mg
Kaempferol
0.16mg
Myricetin
0.99mg
Quercetin
1.9mg

Nutrients percent of daily need

Calories:654.56kcal
32.73%
Fat:35.66g
54.86%
Saturated Fat:9.62g
60.09%
Carbohydrates:44.54g
14.85%
Net Carbohydrates:41.97g
15.26%
Sugar:11.89g
13.21%
Cholesterol:294.43mg
98.14%
Sodium:1676.04mg
72.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.19g
76.38%
Vitamin K:129.38µg
123.21%
Selenium:53.87µg
76.95%
Vitamin B3:9.4mg
46.98%
Phosphorus:458.98mg
45.9%
Vitamin B2:0.67mg
39.44%
Vitamin B1:0.54mg
36.01%
Vitamin B6:0.66mg
32.88%
Folate:98.32µg
24.58%
Iron:4.42mg
24.53%
Vitamin B5:2.39mg
23.91%
Zinc:3.57mg
23.83%
Manganese:0.48mg
23.79%
Vitamin B12:1.4µg
23.39%
Calcium:228.03mg
22.8%
Vitamin A:1005.33IU
20.11%
Vitamin C:14.35mg
17.4%
Potassium:605.81mg
17.31%
Vitamin E:2.25mg
14.99%
Magnesium:59.66mg
14.91%
Copper:0.29mg
14.58%
Fiber:2.57g
10.3%
Vitamin D:1.03µg
6.85%