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Baked Chicken Milanese with Arugula Salad and Tomatoes

 
Baked Chicken Milanese with Arugula Salad and Tomatoes
Image ©
 
One serving costs about $1.93

$1.93 per serving

1 people like this recipe

1 likes

This recipe is ready in 30 minutes

Ready in 30 minutes

6 lunch,main course,main dish,dinner
spoonacular Score:62%

Spoonacular Score: 62%

 

Baked Chicken Milanese with Arugula Salad and Tomatoes might be just the main course you are searching for. One portion of this dish contains about 29g of protein, 10g of fat, and a total of 281 calories. This recipe serves 6. For $1.93 per serving, this recipe covers 22% of your daily requirements of vitamins and minerals. A mixture of juice of lemon, romano cheese, kosher salt and pepper, and a handful of other ingredients are all it takes to make this recipe so yummy. 1 person has made this recipe and would make it again. From preparation to the plate, this recipe takes approximately 30 minutes. It is brought to you by Skinny Taste. Taking all factors into account, this recipe earns a spoonacular score of 43%, which is solid. If you like this recipe, take a look at these similar recipes: Chicken Milanese With Arugulan And Tomatoes, Chicken Milanese With Arugula Salad, and Chicken Milanese with Arugula Salad.

Ingredients

Servings:
1 Tbsp
1 Tbsp olive oil
olive oil
2 Tbsps
2 Tbsps balsamic vinegar
balsamic vinegar
5
5  diced tomatoes
diced tomatoes
0.25
0.25  red onion
red onion
1 Tbsp
1 Tbsp fresh basil
fresh basil
some
some kosher salt
kosher salt
6 cups
6 cups baby arugula
baby arugula
24 oz
24 oz skinless boneless chicken breasts
skinless boneless chicken breasts
0.75 cups
0.75 cups whole wheat italian seasoned breadcrumbs
whole wheat italian seasoned breadcrumbs
0.33 cups
0.33 cups romano cheese
romano cheese
1
1  lemon (juice)
lemon (juice)
some
some kosher salt
kosher salt
some
some black fresh pepper
black fresh pepper
1 Tbsp olive oil
1 Tbsp
olive oil
2 Tbsps balsamic vinegar
2 Tbsps
balsamic vinegar
5  diced tomatoes
5
diced tomatoes
0.25  red onion
0.25
red onion
1 Tbsp fresh basil
1 Tbsp
fresh basil
some kosher salt
some
kosher salt
6 cups baby arugula
6 cups
baby arugula
24 oz skinless boneless chicken breasts
24 oz
skinless boneless chicken breasts
0.75 cups whole wheat italian seasoned breadcrumbs
0.75 cups
whole wheat italian seasoned breadcrumbs
0.33 cups romano cheese
0.33 cups
romano cheese
1  lemon (juice)
1
lemon (juice)
some kosher salt
some
kosher salt
some black fresh pepper
some
black fresh pepper

Equipment

baking sheet
baking sheet
paper towels
paper towels
baking pan
baking pan
whisk
whisk
bowl
bowl
oven
oven
baking sheet
baking sheet
paper towels
paper towels
baking pan
baking pan
whisk
whisk
bowl
bowl
oven
oven


Instructions

Read the detailed instructions on Skinny Taste

Price Breakdown

Cost per Serving: $1.99
Ingredient
1 tablespoon olive oil
2 tablespoons balsamic vinegar
5 diced tomatoes
¼ red onion
1 tablespoon fresh basil
6 cups baby arugula
24 ounces skinless boneless chicken breasts
¾ cups whole wheat italian seasoned breadcrumbs
⅓ cups romano cheese
1 lemon (juice)
Price
$0.17
$0.27
$2.31
$0.09
$0.10
$1.71
$6.03
$0.35
$0.67
$0.20
$11.91

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Kosher salt is a type of coarse-grained salt popular among chefs because it is easy to pick up with the fingertips and sticks well when coating meat. The name "kosher salt" comes from the word "koshering", the process of making food suitable for consumption according to Jewish law. You can easily substitute table salt or sea salt in recipes where the salt is being dissolved, but if you're using it to coat meat, you might wish you had the kosher salt.

  • Don't have fresh herbs? Substitute dried herbs, but use about 1/3 less because dried herbs are more potent than fresh.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
260 Calories
29g Protein
7g Total Fat
16g Carbs
22% Health Score
Limit These
Calories
260
13%

Fat
7g
12%

  Saturated Fat
2g
14%

Carbohydrates
16g
6%

  Sugar
5g
6%

Cholesterol
78mg
26%

Sodium
475mg
21%

Get Enough Of These
Protein
29g
59%

Vitamin B3
13mg
67%

Selenium
40µg
58%

Vitamin B6
0.98mg
49%

Vitamin K
40µg
38%

Phosphorus
344mg
34%

Vitamin A
1438IU
29%

Vitamin C
21mg
26%

Potassium
795mg
23%

Vitamin B5
1mg
19%

Manganese
0.37mg
18%

Vitamin B1
0.27mg
18%

Magnesium
61mg
15%

Folate
59µg
15%

Vitamin B2
0.24mg
14%

Calcium
138mg
14%

Iron
1mg
10%

Fiber
2g
10%

Zinc
1mg
9%

Vitamin E
1mg
8%

Copper
0.15mg
8%

Vitamin B12
0.34µg
6%

covered percent of daily need

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