Low Fat Chicken Milanese Recipes

CHICKEN MILANESE

Steps:

• Place 1 chicken breast between 2 sheets of wax paper. Pound with a meat mallet, rolling pin or heavy skillet until 1/4 inch thick. The thinner and more even, the better. Repeat with the remaining chicken.
• Place the flour, eggs and breadcrumbs in separate shallow baking dishes and season each with salt and pepper.
• Season the chicken on both sides with salt and pepper. Dredge each breast in the flour and tap off the excess. Next, dip into the egg wash and let any excess drip off. Finally, dredge in the breadcrumbs, pressing to help the crumbs adhere evenly on both sides. Transfer the breaded chicken to a wire rack set over a rimmed baking sheet. This step can be done up to 30 minutes in advance.
• Heat 2 inches of the canola oil in a large high-sided saute pan over medium heat until the oil begins to shimmer. Cook 1 or 2 cutlets at a time in a single layer until golden brown on each side, about 3 minutes per side. Transfer the cutlets to another wire rack set over a rimmed baking sheet and immediately sprinkle with salt. Let the cutlets rest a few minutes while you make the salad.
• Whisk together the lemon juice with some salt and pepper in a medium bowl. Slowly whisk in the 1/4 cup olive oil until the dressing is emulsified. Stir in the onion and let sit a few seconds. Taste and add more olive oil, if needed. Add the arugula and Parmesan and toss to coat; season with salt and pepper.
• Place each cutlet on a plate and top with a large amount of salad. Serve lemon wedges on the side.

BAKED CHICKEN MILANESE WITH ARUGULA SALAD AND TOMATOES

Steps:

• 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°.
• Place a large baking pan in the oven to get hot.
• Combine breadcrumbs and grated cheese in one bowl.
• In another bowl combine olive oil, lemon juice, and pepper.
• Lightly pound chicken breasts into cutlets, you should have 6.
• Wash and dry cutlets well with paper towels; season with salt and pepper.
• Dip cutlets into lemon/oil 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 brown.
• Remove from the oven and top with arugula and tomato salad on top.

CHICKEN MILANESE

Steps:

• Preheat oven to 200 degrees F (95 degrees C).
• Beat eggs with salt and pepper in a shallow dish. Spread flour in another dish and bread crumbs in a third dish.
• Working with one piece at a time, gently press chicken into the flour to coat and shake off the excess flour. Dip into the beaten egg, then press into bread crumbs. Gently toss between your hands so any bread crumbs that haven't stuck can fall away. Place the breaded chicken onto a plate while breading the rest; do not stack.
• Heat vegetable oil in a large skillet over medium heat. Pan-fry chicken in batches of 2 or 3 pieces until golden brown and no longer pink in the center, about 2 to 4 minutes per side. Transfer cooked chicken to a baking sheet and keep warm in preheated oven while cooking remaining chicken.
• Serve with lemon wedges.

CHICKEN MILANESE RECIPE

Steps:

• Slice each chicken breast in half horizontally. Place each piece of chicken between 2 pieces of parchment paper or plastic wrap. Use a rolling pin or meat mallet to pound the chicken flat. Sprinkle each piece of chicken with salt.
• Prepare 3 dishes for breading the chicken. Place the flour in the first dish. In the second dish, whisk together the eggs and milk and season the mixture with a pinch of salt and pepper. In the third dish, whisk together the breadcrumbs, parmesan cheese, salt, and pepper.
• Heat 3 tablespoons of olive oil or butter in a large skillet over medium heat. Once heated, place two pieces of breaded chicken in the pan. Cook on each side for about 2 minutes or until the breading is golden brown and crispy and the chicken is cooked through. Add more olive oil or butter to the skillet and pan fry the remaining chicken breasts.
• In the bottom of a bowl, whisk together the olive oil, lemon juice, garlic salt, and pepper. Add in the arugula and toss to coat. Add a portion of salad to each plate. Top each salad serving with shaved parmesan cheese. Place the chicken breasts on top of or alongside the salad. Serve with lemon wedges.

LOW FAT CHICKEN MILANESE

Steps:

• preheat the oven to 400 degrees. Line a large baking sheet with foil.
• Place the bread crumbs, Parmesan, and egg white mixture in 3 shallow bowls. Dip the chicken into the Parmesan, then into the egg white, and finally into the bread crumbs. Place the chicken on the prepared baking sheet and drizzle with the oil. Bake for 10 minutes or until the chicken is cooked through and golden brown.
• Meanwhile, in a large skillet, combine the wine, broth, vinegar, garlic, anchovy paste, and rosemary and bring to a boil over medium heat. Boil, stirring occasionally, until the garlic is tender and the sauce is slightly reduced, about 4 minutes. Stir in the cornstarch mixture and cook, stirring, until slightly thickened, about 1 minute. Add the parsley, stirring to combine. Add the chicken and turn to coat withthe sauce. Place the chicken on 4 plates and serve.
• Helpful Hint: Anchovy paste comes in tubes, making it a convenient way to keep anchovies on hand. Keep the tube tightly capped and store in the refridgerator. Anchovy Paste will keep for 6 months or longer.

CHICKEN MILANESE

Steps:

• Preheat oven to 400 degrees F. Slice each chicken breast horizontally into two pieces. Lay the chicken flat on a cutting board. Cover the chicken with plastic wrap and pound with a meat mallet (or back of a frying pan). Dredge each piece in flour then in the egg wash, then in breadcrumbs. Place about 1/4 inch of oil into a large frying pan over medium heat. Fry the chicken until golden brown. Remove from the oil and sprinkle with Parmesan cheese. Place one slice of tomato, one basil leaf, and one slice of fresh mozzarella on top of each chicken breast. Place in oven for 3-4 minutes, or until the mozzarella is slightly melted. Toss potatoes with breadcrumbs, garlic, parsley, and 1/4 cup olive oil. Lay out the potatoes flat on a sheet tray and bake for 25 minutes. Drop asparagus into boiling wawter for 45 seconds. Remove from water and drop into an ice bath. In a saute pan, melt butter then add juice of 1 lemon, pinch of salt and pepper over low heat. Add blanched asparagus and saute for 3-4 minutes. In a bowl, whisk together 1/2 cup olive oil, juice of 1 lemon, sherry, pinch of salt and pepper. Drizzle about 1/2 tablespoon over each piece of chicken. Serve with potatoes and asparagus.