Parmesan-Crusted Chicken with Arugula Salad

Gluten Free
Health score
23%
Parmesan-Crusted Chicken with Arugula Salad
45 min.
4
284kcal

Suggestions


Are you looking for a delicious and nutritious meal that is both satisfying and easy to prepare? Look no further than this delightful Parmesan-Crusted Chicken with Arugula Salad! Perfectly gluten-free and ready in just 45 minutes, this dish serves four and makes for an ideal lunch or a cozy dinner. The mouthwatering combination of tender, juicy chicken breast coated in a crispy Parmesan crust pairs beautifully with the freshness of a vibrant arugula salad tossed with cherry tomatoes and a zesty Dijon vinaigrette.

Not only is this meal delectable, but it is also packed with nutrients, offering a delightful balance of protein, healthy fats, and minimal carbs, making it a perfect choice for health-conscious food lovers. Each serving contains a mere 284 calories, allowing you to enjoy a satisfying main course without any guilt. The refreshing bite of arugula beautifully complements the savory flavor of the chicken, while the cherry tomatoes add a pop of color and sweetness to the plate.

Whether you're preparing a family dinner or hosting friends, this Parmesan-Crusted Chicken with Arugula Salad is sure to impress with its elegant presentation and incredible taste. Gather your ingredients, activate your culinary skills, and embark on a delightful cooking adventure that will surely become a new favorite in your home kitchen. Enjoy every bite!

Ingredients

  • cups arugula leaves packed
  • cup cherry tomatoes halved
  • tablespoon dijon mustard 
  • tablespoon olive oil extra-virgin
  • 1.5 ounces parmesan cheese freshly grated
  • servings salt and pepper freshly ground
  • 24 ounce chicken breast halves boneless skinless
  • 0.5 teaspoon thyme leaves chopped

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Preheat the oven to 47
  2. In a small bowl, combine 2 teaspoons of the mustard with 2 teaspoons of the olive oil and the thyme. Season the chicken breasts with salt and pepper, then brush them all over with the mustard mixture. Pat 2 tablespoons of the Parmesan all over each breast.
  3. Transfer the chicken breasts to a rimmed baking sheet.
  4. Bake the chicken on the top shelf of the oven for about 15 minutes, or until just cooked through and nicely browned.
  5. Meanwhile, in a medium bowl, combine the remaining 1 teaspoon each of mustard and olive oil; stir in 1/2 teaspoon of water.
  6. Add the arugula and tomatoes, season with salt and pepper and toss well. Spoon the salad onto plates, top with the chicken and serve.
  7. Notes: One serving 288 calories, 4 gm total fat, 1 gm saturated fat, 4 gm carb.

Nutrition Facts

Calories284kcal
Protein58.18%
Fat36.33%
Carbs5.49%

Properties

Glycemic Index
27.25
Glycemic Load
0.16
Inflammation Score
-8
Nutrition Score
22.023913113967%

Flavonoids

Apigenin
0.01mg
Luteolin
0.12mg
Isorhamnetin
0.86mg
Kaempferol
6.98mg
Quercetin
1.84mg

Nutrients percent of daily need

Calories:283.85kcal
14.19%
Fat:11.19g
17.21%
Saturated Fat:3.13g
19.55%
Carbohydrates:3.8g
1.27%
Net Carbohydrates:3.02g
1.1%
Sugar:1.4g
1.55%
Cholesterol:118.11mg
39.37%
Sodium:627.99mg
27.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.3g
80.6%
Vitamin B3:18.03mg
90.17%
Selenium:59.67µg
85.25%
Vitamin B6:1.33mg
66.51%
Phosphorus:449.75mg
44.97%
Vitamin B5:2.61mg
26.06%
Vitamin K:25.53µg
24.31%
Potassium:811.15mg
23.18%
Vitamin C:13.95mg
16.91%
Vitamin A:814.28IU
16.29%
Magnesium:62.9mg
15.73%
Calcium:142.11mg
14.21%
Vitamin B2:0.24mg
13.87%
Zinc:1.62mg
10.81%
Vitamin B1:0.14mg
9.41%
Vitamin B12:0.48µg
8.06%
Folate:32.06µg
8.01%
Vitamin E:1.19mg
7.93%
Manganese:0.16mg
7.91%
Iron:1.35mg
7.48%
Copper:0.1mg
4.88%
Fiber:0.78g
3.11%
Vitamin D:0.22µg
1.49%
Source:My Recipes