Baked Chicken Milanese
with lemony arugula / basil tomato orzo
Bake this breaded chicken to simplify your dinner prep and cut back on calories. A simple lemon arugula adds a fresh, peppery complement to the crunchy chicken strips.
- Chicken breast tenders (sub boneless, skinless chicken breasts sliced) - 1 lb
- Eggs - 2
- Panko breadcrumbs - 3/4 cup
- Oregano, dried - 1/2 tsp
- Salt - 1 1/2 tsp
- Black pepper - 1/2 tsp
- Arugula, baby (sub baby spinach) - 3 oz
- Oil, olive - 2 tsp
- Lemon juice - 2 tsp
- Pasta, uncooked orzo - 3/4 cup
- Basil - 1/4 oz, chiffonade
- Tomatoes, medium - 1, diced
- Oil, olive - 1 Tbsp
- Vinegar, balsamic - 2 tsp
Cook pasta - Double if making Thursday's meal. Bring large stock pot with salted water to a boil. Add pasta and cook until al dente, tender but not soggy. Drain. (Can be done up to 5 days ahead)
Chicken breasts - Slice chicken into strips (if not already sliced). Season with some salt and pepper and tenderize with a fork. (Can be done 1 day ahead)
Prep breading stations - In one bowl or container, whisk eggs with some salt and pepper. Combine panko, oregano, salt and pepper in a container with a lid or Ziploc bag.
Heat oven to 375F / 190C degrees.
While oven heats, toss pasta (remember to reserve half if doubled for Thursday) with basil, tomatoes, oil (the portion for pasta) and vinegar. Season with some salt and pepper.
Dip chicken into eggs and then toss into panko mixture. Cover with lid or zip bag and shake until panko coats chicken. Brush sheet pan with some oil and spread chicken out onto sheet pan. Bake for 12 to 15 minutes, until chicken is cooked through and golden. (Note: If crust is not turning golden brown you can turn the broiler on in the last minute of cooking to crisp it up a bit extra; just watch it closely so it doesn't burn.)
While chicken bakes, toss arugula in olive oil (the portion for chicken) and lemon juice.
Arrange chicken on serving plates and top with arugula.
Serve with pasta on the side and enjoy!
nice and healthy. a little bland, but overall good.0 Helpful
A good, relatively healthy dinner option that we'd consider making again.0 Helpful
Really simple way to dress up chicken & still have a good flavor!0 Helpful
Such a simple and wonderful salad! Have made it twice since first trying this meal. Love baby arugula!0 Helpful
This was one of those meals that wasn't great, but wasn't bad. The chicken needed a little more kick than what it had, but I found drizzling some lemon juice on it was helpful in that department. But the lemony arugula was far too plain. In the future, I would probably add something like sprouts, Parmesan shavings, and/or a seed/nut to give it some more texture. That being said, the basil tomato orzo salad was really good and my favorite part of the meal.0 Helpful
Delish. Made original version with GF panko and GF pasta.0 Helpful