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Chicken Milano

  • Prep 25 min
  • Total 25 min
  • Ingredients 12
  • Servings 4

Ingredients

Salad

1
cup tightly packed arugula leaves
1/2
cup diced tomatoes
2
tablespoons diced red onion

Dressing

1
tablespoon olive or vegetable oil
2
teaspoons red wine vinegar
1/8
teaspoon salt

Chicken

2
tablespoons Gold Medal™ all-purpose flour
1
cup Progresso™ Italian style panko bread crumbs
1
egg
4
boneless skinless chicken breasts (about 1 1/4 lb)
2
tablespoons olive or vegetable oil
1/4
cup crumbled tomato-basil feta cheese (1 oz)

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
440
Calories from Fat
210
% Daily Value
Total Fat
24g
36%
Saturated Fat
4g
21%
Trans Fat
0g
Cholesterol
145mg
48%
Sodium
650mg
27%
Potassium
350mg
10%
Total Carbohydrate
21g
7%
Dietary Fiber
0g
0%
Sugars
1g
Protein
36g
% Daily Value*:
Vitamin A
8%
8%
Vitamin C
4%
4%
Calcium
6%
6%
Iron
10%
10%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 4 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Expert Tips

Short on time? Use 2 tablespoons purchased red wine vinaigrette dressing instead of making your own.

If you don't care for feta cheese, use mozzarella cheese instead.

Directions

  • 1 In medium bowl, place salad ingredients. In small bowl, beat dressing ingredients with wire whisk. Pour over salad; toss to coat.
  • 2 On separate plates, place flour and bread crumbs. In medium bowl, beat egg with fork. Coat both sides of chicken with flour. Dip chicken into beaten egg, then coat well with bread crumbs.
  • 3 In 12-inch nonstick skillet, heat 2 tablespoons oil over medium heat. Add chicken; cook 8 to 10 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F) and coating is golden brown. Serve chicken topped with salad and sprinkled with cheese.

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