Skinny Chicken Milanese

Skinny Chicken Milanese - Baked instead of fried AND gluten free. Recipe @ NomingthruLife.com

I’m not Italian, but some days I wonder if that was a mistake on someone’s part. I LOVE Italian food. Minus olives. Olives are ick. But I love carbs so therefore I naturally love Italian food. Seriously someone send me to Italy already. PUHLEASE! I need to stick my face in a bowl of pasta (in Italy) – it’s totally on my bucket list.

Sometimes though Italian recipes get a bad wrap for their “heaviness” when it comes to the nutritional facts. But not today! This is a SKINNY Chicken Milanese my friend. Yeah, skinny. Instead of taking a bath in oil and being fried, this little birdie heads to the oven. You are still going to get that wonderful crunchy outside but we are cutting those corners on fat and greasiness. Me + Greasy Food = Shower. Seriously, who else feels like they need a shower after enjoying a plate of greasiness? It can’t be just me. Right?

Well, no shower is going to be needed after this delicious meal that’s for sure. We are taking the grease straight out of this meal. In fact I always feel lighter after this meal. Hmm… it’s really that skinny? No. Sorry. It’s just a feel good meal. Light, crisp and fresh. Yum. Also it can be on your plate in LESS THAN 30 MINUTES!! Less than! Oh yaaa baby!

To start you are going need to spend some quality time with your bird. It needs to be dipped and flipped. Flour. Egg. Panko. Next. Once all dipped up they are heading to the oven to get their crunch on and you will be able to assemble your arugula salad(ish) topping.

Skinny Chicken Milanese - Baked instead of fried AND gluten free. Recipe @ NomingthruLife.com

I ended up tossing the salad together as I had leftover arugula and cherry tomatoes from making BLT Panzanella the other day. So what better way to enjoy the arugula and cherry tomatoes… besides making BLT Panzanella again. Hehe.

I did use cherry tomatoes, but feel free to use regular ole tomatoes of your choice. I would remove the inside/seeds however so your salad stays more fresh and crisp. And feel free to adjust the balsamic to your liking as well. I heart balsamic. Seriously it’s THE vinegar of all vinegars. It’s love. When I was a teen I use to make meals around balsamic vinegar, just so I could eat it. Don’t worry I wasn’t known to drink it. But I would buy mozzarella and roasted red peppers just so I could dip them (together) in balsamic vinegar. I actually picked that trick up from my BFF, she understood/understands me. Ahh I wish we could share a plate right NOW.

For the record though I went for a light balsamicyness this time around. Just wanted a little acidity was all. Chicken Milanese is also known to use lemon with the chicken, making it a lemony chicken instead. So with that being said if balsamic isn’t your thing you could go that route. Perhaps make the salad and top the chicken with it, then squeeze fresh lemon juice over top. That’s always an option. Make it more of Lemony Chicken Milanese.

Skinny Chicken Milanese - Baked instead of fried AND gluten free. Recipe @ NomingthruLife.com

As always dress your salad at the last minute to reserve freshness. And enjoy your SKINNY Chicken Milanese!

Skinny Chicken Milanese - Baked instead of fried! Recipe @ NomingthruLife.com
Yield: 4 servings

Ingredients:

  1. For the chicken:
  2. 2 chicken breasts, halved lengthwise
  3. 1/4 cup brown rice
  4. 1 teaspoon salt
  5. 1/2 teaspoon garlic powder
  6. 1 egg, lightly beaten
  7. 1/2 Italian panko breadcrumbs (gluten free if necessary)
  8. For the salad:
  9. 1/2 pint cherry tomatoes, halved or quartered
  10. 1/3 cup red onion, thinly sliced
  11. 1/2 tablespoon balsamic vinegar
  12. 1 tablespoon olive oil
  13. 3 cups arugula

Directions:

  • Preheat oven to 450 degrees with a large baking sheet inside.
  • In a small bowl mix brown rice flour, salt and garlic powder together. Grab three medium sized plates and pour flour mixture on to ONE of them. Place the beaten egg on the second plate. And the breadcrumbs on the third.
  • Pound each chicken half into cutlets and pat dry. Take one piece of chicken and lay it in the flour mixture flipping to coat both sides.  Then dip the chicken into the egg again flip to coat both sides. Finally place the chicken in the breadcrumbs and coat both sides, pressing firmly to get the breadcrumbs to adhere. Repeat steps with remaining three chicken halves. 
  • Remove baking sheet from oven and lightly coat with cooking spray. Place prepared chicken onto baking sheet. Coat chicken with cooking spray and place into oven. Bake for 15-20 minutes or until chicken is done and turned golden, flipping chicken half way through.
  • Remove chicken from oven and let stand 8-10 minutes so that the juices remain rendered in the meat.
  • While chicken is resting mix all salad ingredients together in a medium/large bowl.
  • Top chicken with salad mix and serve. 

Notes:

If you find that your chicken is not turning golden in color spray a little more cooking spray over top, just don’t over bake your chicken looking for that golden color. It will still have a nice crunch to it nonetheless.
Per Serving
Calories Fat Protein Carbs WW+
274 9g 31g 17g 7 pts
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