Another 5:2 day, and another attempt to get a lot of bulk out of very little calories. I think I found this recipe http://www.skinnytaste.com/2008/04/chicken-milanese-with-arugula-and.html for Baked Chicken Milanese with Rocket on Pinterest. It appears to have stood the test of time as the oldest comment was in 2008. I changed it up a little by using egg to bind the breadcrumbs to the chicken. The original recipes suggested lemon juice and olive oil, I will try that next time.
I’ve adjusted the original recipe for 2 people and changed the ingredients to match what I actually made. My calculations put this recipe at around 350 calories per serving, with 4 cutlets each.
For the Salad:
1 tsp olive oil
1 tsp balsamic vinegar
2 medium ripe tomatoes, diced
1 small shallot, sliced thin
1 tbsp chopped fresh basil
kosher salt and pepper to taste
2 cups baby arugula
For the chicken:
300 grams of chicken tenders (about 8)
30 grams panko crumbs
15 grams of grated parmesan
1 small egg, beaten with a tablespoon of water
fresh cracked black pepper
olive oil spray.
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 (230C)°. Place a large baking pan in the oven to get hot.
Combine breadcrumbs and grated cheese in one bowl. In another beat the egg and water together and add pepper.
Lightly pound chicken breasts into cutlets, you should have approx. 8. Wash and dry cutlets well with paper towels; season with salt and pepper.
Dip cutlets in the egg/water 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. Remove from the oven and top with arugula and tomato salad on top.