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Skinny Chicken Milanese with Balsamic Arugula Salad

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Skinny Chicken Milanese with Balsamic Arugula Salad
  • Prep Time 30 min
  • Total Time 30 min
  • Servings 2
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Peppery arugula and crispy chicken join forces in this dish that makes a lovely light dinner or a filling and flavorful lunch for two.

Ingredients

Chicken

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

Salad

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

Directions

  • 1 Line cookie sheet with foil; top with wire rack. Spray rack with cooking spray.
  • 2 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.
  • 3 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.
  • 4 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.
  • 5 Divide salad between 2 plates. Top with chicken breast, then tomatoes, followed by Parmesan cheese. Serve immediately.
Tips  

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.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
380
(
Calories from Fat
100
)
Daily Value
Total Fat
11g
17%
(
Saturated Fat
2 1/2g
13%
,
Trans Fat
0g
)
Cholesterol
75mg
25%
Sodium
600mg
25%
Potassium
830mg
24%
Total Carbohydrate
35g
12%
(
Dietary Fiber
3g
12%
,
Sugars
11g
)
Protein
36g
Daily Value*:
Vitamin A
45%
45%
Vitamin C
25%
25%
Calcium
20%
20%
Iron
15%
15%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 3 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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