Baked Chicken Milanese with Arugula Salad and Tomatoes
1 Servings of baked chicken milanese with arugula salad and tomatoes contains 332 Calories. The macronutrient breakdown is 14% carbs, 52% fat, and 33% protein. This is a good source of protein (49% of your Daily Value), potassium (13% of your Daily Value), and vitamin a (11% of your Daily Value).
- Makes
- 6 Servings
- Prep Time
- 15 minutes
- Cook Time
- 15 minutes
Ingredients
Balsamic vinegar 2 tbsp or 32g
Romano cheese ⅓ cup, grated or 33g
Directions
- 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.
- Recipe by: Gina (source: https://www.skinnytaste.com/chicken-milanese-with-arugula-and/)
Nutrition Facts
For 1 Servings of baked chicken milanese with arugula salad and tomatoes (272g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 332 | |
| Fats | 19g | 25% |
| Saturated fats | 5g | 25% |
| Trans fats | 0.1g | |
| Cholesterol | 78mg | 26% |
| Sodium | 234mg | 10% |
| Carbs | 12g | 4% |
| Net carbs | 10g | |
| Fiber | 2g | 7% |
| Sugar | 4g | |
| Protein | 28g | |
| Calcium | 117mg | 12% |
| Iron | 2mg | 19% |
| Potassium | 597mg | 13% |
| Vitamin D | 0.5μg | 3% |
| Vitamins and Minerals | ||
| Alpha carotene | 104μg | |
| Beta carotene | 763μg | |
| Caffeine | 0mg | |
| Choline | 87mg | 16% |
| Copper | 0.1mg | 15% |
| Fluoride | 2μg | |
| Folate (B9) | 42μg | 10% |
| Lycopene | 2637μg | |
| Magnesium | 53mg | 13% |
| Manganese | 0.2mg | 8% |
| Niacin | 12mg | 74% |
| Pantothenic acid | 1mg | 22% |
| Phosphorus | 276mg | 39% |
| Retinol | 32μg | |
| Riboflavin (B2) | 0.2mg | 15% |
| Selenium | 20μg | 36% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 9% |
| Vitamin A IU | 1469IU | |
| Vitamin A | 101μg | 11% |
| Vitamin B12 | 0.4μg | 18% |
| Vitamin B6 | 1mg | 54% |
| Vitamin C | 20mg | 22% |
| Vitamin D IU | 19IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 13% |
| Vitamin K | 36μg | 30% |
| Zinc | 1mg | 12% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 0g | |
| Glucose | 2g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 5g | 25% |
| Monounsaturated fats | 10g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 2g | |
| Cystine | 0.3g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
