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Baked Chicken Milanese with Arugula & Almond Flour

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Every time that I visit my favorite local Italian restaurant (Vic & Angelos), I order the Chicken Cutlet Milanese with baby arugula, bruschetta tomatoes, red onion, shaved parmesan, citrus vinaigrette, and balsamic reduction drizzle. It always blows me away, and I wanted to try my hand at making a healthier Baked Chicken Milanese at home.

I hate admitting this, but I only discovered Chicken Milanese with arugula on top just a few years ago. Even though I am 100% Italian, we always focused on the same traditional dishes. My family is not from Milan and Chicken, and Veal Milanese wasn’t something that we ever made. We ate a lot of Chicken Parm, Lasagna, and Baked Ziti. As a foodie and a proud Italian, I fell head over heels for the Chicken Milanese sauce immediately.

Make a Healthy Chicken Milanese

Even though Chicken Cutlet Milanese from Vic & Angelos is delectable, I knew that I could make a healthy Chicken Milanese recipe by swapping out a few ingredients and baking instead of frying the kitchen. I started with swapping out the white flour for almond flour. Almond flour is gluten-free, low in carbohydrates, high in fiber and protein. Learn more about why almond flour is an excellent alternative to white flour right here.

I am doing my best to keep my families cholesterol in check. It is said to help lower LDL levels and blood pressure. Since heart disease is common on both me and my husband’s side of the family, I have been focusing on making these small changes. To that end, I also swapped out eggs for egg whites. You can probably skip the eggs altogether, but I prefer the recipe with the egg whites.

 

This Mediterranean zucchini pasta noodles dish works perfectly with this recipe for dinner. You can pile the baked chicken with arugula on top.

Jump to print the recipe here.

On top of the Baked Chicken Milanese, there is a rocket salad that could quickly be eaten on its own. I am making it more often now that I have perfected the rations. The arugula salad is mixed with simple, fresh ingredients like slice grape tomatoes, freshly squeezed lemon juice, pink Himalayan sea salt, freshly ground black pepper and extra virgin olive oil.

Arugula may look like a salad green, but it is a superstar of nutrients and has tons of health benefits. A rocket salad can help with weight loss, and help lower your risk of cancer. It has antioxidant properties that are actively seeking out and destroying the disease-causing free radicals that can attack your system. Arugula is good for healthy skin, helps in strengthening the brain, and improving metabolic functions.

I made this Healthy Chicken Milanese for my husband this week, and he gobbled it up. We eat about one chicken breast each, and he ate a super healthy salad without even realizing it. Score!!!

 

Baked Chicken Milanese with Arugula and Almond Flour

Healthy Baked Chicken Milanese topped with baby arugula, tomatoes, red onion, shaved parmesan, citrus vinaigrette, and breaded with Almond Flour
5 from 1 vote
Print Pin Rate
Course: Main Course
Cuisine: Italian
Keyword: Arugula, Chicken
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 2 people
Calories: 903kcal
Author: Aprilgolightly

Ingredients

  • 2 Chicken Breasts
  • 1/4 Cup Parmesan Flakes
  • 1 Cup Panko Bread Crumbs
  • 2 Cups Arugula
  • 1 Cup Almond Flour
  • 1 Cup Tomatoes Grape, sliced
  • 2 tbsp Lemon Juice Fresh
  • 2 tbsp Extra Virgin Olive Oil
  • Himalayan Pink Sea Salt
  • Black Pepper Fresh Ground
  • 1/2 cup Red Onions optional, Sliced

Instructions

  • Preheat oven to 450F. Line the Cookie Sheet with aluminum foil to make clean up easier. Spray a baking sheet with extra virgin olive oil cooking spray and set aside.
  • Slice the chicken breasts in half lengthwise.
  • Combine panko breadcrumbs and 1/2 cup almond in a shallow dish.
  • Separate the egg whites from the yellow yokes.
  • Beat the egg whites until smooth.
  • Dip each piece of chicken in egg wash, then into breadcrumbs. Lay out on baking sheet in a single layer and bake for 20-25 minutes or until chicken is cooked through and breadcrumbs are browning.
  • While chicken is cooking, combined arugula, tomatoes, and juice from one lemon. Remove chicken from oven, transfer to a serving dish and top with arugula salad.
  • Use remaining lemon slices as a garnish on each plate. Enjoy!

Video

Nutrition

Calories: 903kcal | Carbohydrates: 42g | Protein: 69g | Fat: 52g | Saturated Fat: 7g | Cholesterol: 153mg | Sodium: 693mg | Potassium: 1203mg | Fiber: 9g | Sugar: 8g | Vitamin A: 1260IU | Vitamin C: 24.7mg | Calcium: 380mg | Iron: 5mg

 

 

 

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10 thoughts on “Baked Chicken Milanese with Arugula & Almond Flour”

  1. Did I miss the egg in the recipe contents? and for the egg wash, is it a typical egg wash with water or what? Thank you

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