Parmesan Chicken with Arugula Salad and Tomato Vinaigrette

Health score
21%
Parmesan Chicken with Arugula Salad and Tomato Vinaigrette
27 min.
4
359kcal

Suggestions


Welcome to a delightful culinary experience with our Parmesan Chicken with Arugula Salad and Tomato Vinaigrette! This dish perfectly balances comforting flavors with a refreshing salad, making it ideal for any meal, whether it's a light lunch, a satisfying dinner, or an elegant soirée.

Imagine succulent boneless, skinless chicken breasts coated in a crispy Parmesan and whole grain breadcrumb crust that tantalizes your taste buds with each bite. The chicken is seared to golden perfection and served alongside a vibrant arugula salad brightened by fresh cucumber ribbons, creating a dish that is as visually appealing as it is delicious.

The real star, however, is the homemade tomato vinaigrette—a luscious blend of ripe tomatoes, aromatic garlic, and zesty lemon juice, all brought together with a splash of olive oil. This vibrant dressing not only elevates the salad but also ties the entire dish together with its rich, tangy flavor.

In just 27 minutes, you can serve up this flavorful meal to delight your family and friends, making it a busy weeknight winner. With a delightful caloric balance and a healthy dose of greens, this is a meal you can feel good about. Get ready to impress with this simple yet sophisticated dish that champions the goodness of wholesome ingredients!

Ingredients

  • ounces lightly baby arugula packed
  • servings pepper black freshly ground
  • 0.5  cucumber with a vegetable peeler into long ribbons peeled
  • large eggs 
  •  garlic clove chopped
  • servings kosher salt 
  • tablespoons juice of lemon fresh
  • ounces artisan grain bread whole
  • 0.5 cup olive oil divided
  • ounces parmesan cheese grated
  •  chicken breasts boneless skinless
  • small tomatoes cut into pieces

Equipment

  • food processor
  • bowl
  • frying pan
  • whisk
  • blender

Directions

  1. Place bread in a food processor or blender, and pulse until fine crumbs form (about 1 1/2 cups). Stir in cheese, 1/2 teaspoon kosher salt, and 1/2 teaspoon black pepper.
  2. Transfer mixture to a shallow bowl.
  3. Whisk eggs with 1 tablespoon water in a second shallow bowl.
  4. Combine tomatoes, garlic, lemon juice, and 1/4 cup olive oil in food processor or blender; pulse until finely chopped. Season vinaigrette to taste with kosher salt and black pepper. Set aside.
  5. Slice chicken breasts in half crosswise; pound to 1/4-inch thickness. Dip chicken into egg, allowing excess to drip off, and dredge in breadcrumb mixture.
  6. Heat 2 tablespoons oil in a large nonstick skillet over medium heat; add 4 chicken breast halves, and cook 3 to 4 minutes on each side or until golden brown and cooked through. Repeat with remaining 2 tablespoons oil and remaining chicken.
  7. Toss arugula and cucumber with reserved vinaigrette in a large bowl.
  8. Serve immediately.

Nutrition Facts

Calories359kcal
Protein40.21%
Fat40.3%
Carbs19.49%

Properties

Glycemic Index
61.67
Glycemic Load
7.98
Inflammation Score
-7
Nutrition Score
23.75304344426%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.41mg
Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
0.61mg
Kaempferol
4.99mg
Myricetin
0.07mg
Quercetin
1.43mg

Nutrients percent of daily need

Calories:358.82kcal
17.94%
Fat:15.89g
24.45%
Saturated Fat:4.6g
28.77%
Carbohydrates:17.29g
5.76%
Net Carbohydrates:14.75g
5.36%
Sugar:3.04g
3.37%
Cholesterol:177.65mg
59.22%
Sodium:742.49mg
32.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.68g
71.35%
Selenium:56.27µg
80.39%
Vitamin B3:13.4mg
67%
Vitamin B6:1.02mg
51.07%
Phosphorus:457.04mg
45.7%
Manganese:0.77mg
38.28%
Vitamin K:25.23µg
24.02%
Vitamin B5:2.35mg
23.52%
Calcium:220.85mg
22.08%
Potassium:722.12mg
20.63%
Vitamin B2:0.35mg
20.37%
Vitamin A:1015.16IU
20.3%
Magnesium:71.68mg
17.92%
Vitamin C:12.87mg
15.59%
Zinc:2.25mg
15%
Vitamin B1:0.22mg
14.91%
Folate:51.18µg
12.79%
Vitamin E:1.8mg
12%
Iron:2.04mg
11.31%
Vitamin B12:0.64µg
10.66%
Fiber:2.54g
10.17%
Copper:0.16mg
8.05%
Vitamin D:0.68µg
4.56%
Source:My Recipes