Peppery arugula and crispy chicken join forces in this dish that makes a lovely light dinner or a filling and flavorful lunch for two. Arugula and balsamic vinegar are a natural pair, but it can be fun to mix up greens and vinegars.
Skinny Chicken Milanese with Balsamic Arugula Salad
Peppery arugula and crispy chicken join forces in this dish that makes a lovely light dinner or a filling and flavorful lunch for two.
2 egg whites
2 boneless skinless chicken breasts (4 oz each)
1/2 cup Progresso™ plain panko crispy bread crumbs
1 teaspoon Italian seasoning
1/8 teaspoon crushed red pepper flakes
1/8 teaspoon salt
2 tablespoons balsamic vinegar
1 teaspoon sugar
1/2 teaspoon ground black pepper
1/8 teaspoon salt
1 teaspoon olive oil
1/2 cup red onion, thinly sliced
4 cups baby arugula, from 5-oz container
1 1/2 cups quartered cherry tomatoes
2 tablespoons shaved Parmesan cheese
Line cookie sheet with foil; top with wire rack. Spray rack with cooking spray.
In small bowl, lightly beat egg whites with fork; set aside. Place chicken between 2 sheets of plastic wrap, and pound to about 1/4 inch. Add to bowl with egg whites, and coat thoroughly.
Move oven rack 8 inches from heating element. Heat broiler to high. In small bowl, mix bread crumbs, Italian seasoning and pepper flakes. Let excess egg white drip from chicken, then sprinkle chicken with 1/8 teaspoon salt. Add chicken to bowl with bread crumb mixture, pressing onto chicken. Place on rack. Broil 5 to 6 minutes; turn, and broil 3 to 5 minutes on other side or until chicken is cooked through and coating begins to brown.
Meanwhile, in large bowl, mix vinegar, sugar, pepper, 1/8 teaspoon salt and the oil. Add onion, and toss to coat. Let stand until chicken is finished cooking, then add arugula, and toss to coat.
Divide salad between 2 plates. Top with chicken breast, then tomatoes, followed by Parmesan cheese. Serve immediately.
Pounding the chicken thinly and broiling reduces cooking time and helps keep the super-lean chicken breasts tender and moist.
Arugula and balsamic vinegar are a natural pair, but it can be fun to mix up greens and vinegars. Try out spinach or baby kale; fresh lemon juice or sherry vinegar are fun alternatives to the balsamic.
Calories 380, Fat 11 grams, Saturated Fat 2.5 grams, Trans Fat 0 grams, Cholesterol 75 milligrams, Sodium 600 milligrams, Carbs 35 grams, Fiber 3 grams, Sugar 11 grams, Protein 36 grams