Diet It Up

Gourmet cooking. Guiltless conscience.

Chicken Milanese

Italian food can often be heavy and time consuming to prepare. Milanese is packed with bright, fresh flavors that come together in a snap. This dish is traditionally made with veal, but I’m using chicken breast. Chicken stays moist and juicy when baked in the oven. Panko breadcrumbs guarantee a crisp coating, no pan 
frying necessary.

* Serves 2-3
13 Weight Watchers Points for 2 servings (approx.)
9 Weight Watchers Points for 3 servings (approx.)

3/4 cup plain panko breadcrumbs 
1/4 cup parmesan cheese, grated 
1 tablespoon fresh parsley, finely chopped 
1 1/2 teaspoons olive oil 
Salt & freshly ground black pepper
1/4 cup flour 
1 egg 
3/4 lb boneless, skinless chicken breast, thin cut 
2 cups arugula 
1/2 cup grape tomatoes, halved 
1/4 cup red onion, sliced
1 teaspoon fresh squeezed lemon juice

  • Preheat oven to 425 degrees. Grab three shallow dishes to create a 3-step breading station.
  • In one dish, stir together the panko, parmesan cheese, parsley and 1 teaspoon olive oil. Season with salt and pepper.
  • In a second dish, beat the egg with a splash of water. In the third dish, add the flour.
  • Dredge the chicken in flour, shaking off any excess. Dip in the egg. Coat in the breadcrumb mixture.
  • Transfer the chicken to a flat baking rack on top of a cookie sheet. Bake for 10-15 minutes until chicken is cooked through and breading is crispy.
  • While the chicken is cooking, add the arugula, tomatoes and red onion to a bowl. Add 1/2 teaspoon of olive oil and lemon juice. Season with salt and pepper and toss to coat.
  • Top the chicken with the arugula salad.

Tips & Tricks

  • If a recipe only calls for a small amount of fresh lemon juice, squeeze the remaining juice into an ice cube tray and freeze for later use. 

  • If you don’t want to buy thin cut chicken breasts, butterfly a regular chicken breast and pound thin between two pieces of plastic wrap.