Chicken Milanese with Arugula-Cherry Tomato Salad

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Chicken Milanese, referring to the city of Milan, Italy, where the dish is believed to have originated, features breaded and pan-fried chicken cutlets usually served with a side salad and a generous squeeze of lemon. Here we stick (mostly) to tradition, but we skip the pan-frying in favor of cooking the chicken in the oven. Preheating the pan helps get a nice crispy crust on one side, so it’s important not to skip that step.

By
Carolyn Casner
Carolyn Casner

Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website.

EatingWell's Editorial Guidelines
Published on April 15, 2024
Tested by
Hilary Meyer
Hilary Meyer
Tested by Hilary Meyer
Hilary Meyer is a freelance recipe developer, tester and content creator. After graduating from culinary school, she started working as a freelancer in the EatingWell Test Kitchen in 2006, developing and testing recipes.
Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
a recipe photo of the Chicken Milanese with Arugula-Cherry Tomato Salad
Photo:

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
Active Time:
20 mins
Total Time:
35 mins
Servings:
4
Nutrition Profile:
Sesame-Free Diabetes-Friendly Nut-Free Soy-Free High-Protein
Jump to Nutrition Facts
the ingredients to make the Chicken Milanese with Arugula-Cherry Tomato Salad

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
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Ingredients

  • 1/2 cup panko breadcrumbs, preferably whole-wheat

  • 1/4 cup finely grated Parmesan cheese

  • 1 teaspoon Italian seasoning

  • 1 teaspoon onion powder

  • 1 large egg

  • 1 lemon, zested and then cut into wedges

  • 4 (4-ounce) chicken cutlets

  • 1/4 teaspoon salt plus 1/8 teaspoon, divided

  • 1/4 teaspoon ground pepper plus 1/8 teaspoon, divided

  • Cooking spray

  • 1 tablespoon extra-virgin olive oil

  • 1 tablespoon white-wine vinegar

  • 5 cups packed arugula

  • 1 cup cherry tomatoes, halved

Directions

  1. Place a large rimmed baking sheet in the oven. Preheat to 450°F.

  2. Stir panko, Parmesan, Italian seasoning and onion powder together in a shallow dish. Whisk egg and lemon zest together in another shallow dish. Sprinkle chicken cutlets with 1/4 teaspoon each salt and pepper.

  3. Dip 1 cutlet in the egg mixture, coating both sides. Transfer to the panko mixture, coating generously and pressing to adhere. Repeat with the remaining cutlets. Remove the hot baking sheet from the oven; coat with cooking spray. Coat the dredged cutlets with cooking spray; place on the pan, sprayed-side down. Coat the tops with more cooking spray. Bake, turning once, until browned and an instant-read thermometer inserted in the thickest parts registers 165°F, about 15 minutes.

    a photo of the chicken dipped in the egg mixture and panko mixture

    Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco

  4. Meanwhile, whisk oil, vinegar and the remaining 1/8 teaspoon each salt and pepper in a large bowl. Add arugula and tomatoes; toss to coat. Serve the chicken with the salad and lemon wedges.

    a photo of the argula salad mixed together

    Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco

EatingWell.com, April 2024

Nutrition Facts (per serving)

273 Calories
11g Fat
12g Carbs
31g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 cutlet & 1 1/4 cups salad
Calories 273
% Daily Value *
Total Carbohydrate 12g 4%
Dietary Fiber 2g 8%
Total Sugars 2g
Protein 31g 63%
Total Fat 11g 14%
Saturated Fat 3g 13%
Cholesterol 135mg 45%
Vitamin A 93µg
Vitamin C 10mg 12%
Vitamin D 0µg
Vitamin E 2mg 13%
Folate 52µg
Vitamin K 37µg
Sodium 470mg 20%
Calcium 132mg 10%
Iron 2mg 10%
Magnesium 66mg 16%
Potassium 642mg 14%
Zinc 2mg 16%
Vitamin B12 0µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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