BREADED BAKED FLOUNDER RECIPES

Name: Baked Chicken Milanese with Arugula Salad and Tomatoes
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 6
Cuisine: American
Ingredients: 1 tbsp olive oil; 2 tbsp balsamic vinegar; 5 medium ripe tomatoes (diced); 1/4 small red onion (sliced thin); 1 tbsp chopped fresh basil; kosher salt and pepper to taste; 6 cups baby arugula; 24 oz 3 boneless skinless chicken breasts, sliced in half lengthwise; 3/4 cup whole wheat Italian seasoned breadcrumbs; 1/3 cup grated Romano cheese (or parmesan); 1 lemon (juice of); 1 tbsp olive oil; kosher salt; fresh cracked black pepper; olive oil spray (I used my misto)

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BAKED CHICKEN MILANESE WITH ARUGULA AND TOMATOES

Baked Chicken Milanese with Arugula and Tomatoes image

Baked Chicken Milanese is made with breaded chicken cutlets, baked in the oven topped with arugula, tomatoes and balsamic. This is my favorite restaurant dish, made healthier!

Provided by Gina

Categories Dinner

Total Time 30 minutes

Prep Time 15 minutes

Cook Time 15 minutes

Yield 6

Number Of Ingredients 15

Ingredients

1 tbsp olive oil
2 tbsp balsamic vinegar
5 medium ripe tomatoes (diced)
1/4 small red onion (sliced thin)
1 tbsp chopped fresh basil
kosher salt and pepper to taste
6 cups baby arugula
24 oz 3 boneless skinless chicken breasts, sliced in half lengthwise
3/4 cup whole wheat Italian seasoned breadcrumbs
1/3 cup grated Romano cheese (or parmesan)
1 lemon (juice of)
1 tbsp olive oil
kosher salt
fresh cracked black pepper
olive oil spray (I used my misto)

Steps:

In a medium bowl, whisk olive oil and balsamic.
Add tomatoes, basil and onions; season with salt and pepper. and toss.
Set aside at least 10 minutes so the juices combine.
Preheat oven to 450°.
Place a large baking pan in the oven to get hot.
Combine breadcrumbs and grated cheese in one bowl.
In another bowl combine olive oil, lemon juice, and pepper.
Lightly pound chicken breasts into cutlets, you should have 6.
Wash and dry cutlets well with paper towels; season with salt and pepper.
Dip cutlets into lemon/oil mixture, then into breadcrumbs, pressing firmly to adhere.
Remove the baking pan from the oven and spray with cooking spray.
Place the chicken on the baking sheets and spray with olive oil spray on top.
Bake chicken, turning once halfway through for about 15 minutes total, or until chicken is golden brown.
Remove from the oven and top with arugula and tomato salad on top.

Nutrition Facts : ServingSize 3 oz chicken with salad, Calories 250 kcal, CarbohydrateContent 17.4 g, ProteinContent 24.3 g, FatContent 8.5 g, SaturatedFatContent 2 g, CholesterolContent 54 mg, SodiumContent 87.2 mg, FiberContent 3 g, SugarContent 1.1 g

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