Chicken Milanese with Arugula Salad is a classic Italian dish that brings together the crispy, golden-brown chicken cutlets with a fresh and peppery arugula salad. Originating from Milan, Italy, this dish is a simpler and lighter version of the more elaborate Milanese veal cutlet.
The concept of breading and frying meat dates back to the Middle Ages, but the modern Chicken Milanese is beloved for its balance of textures and flavors.
Traditionally, Chicken Milanese is served with a squeeze of fresh lemon and a simple salad, often made with arugula, which adds a bright, zesty contrast to the rich and crispy chicken.
This dish is not only delicious but also quick and easy to prepare, making it a perfect choice for both weeknight dinners and elegant entertaining. The recipe highlights high-quality ingredients, and you can learn more about selecting the best chicken for your meals at The Spruce Eats.
Whether you're a novice cook or an experienced home chef, Chicken Milanese with Arugula Salad is a must-try recipe that promises to delight your taste buds and impress your guests.
Ingredients for Chicken Milanese with Arugula Salad
- 2 boneless, skinless chicken breasts
- 1 cup all-purpose flour
- 2 large eggs
- 1 cup breadcrumbs
- 1/2 cup grated Parmesan cheese
- Salt and pepper to taste
- 1/4 cup olive oil
- 2 cups fresh arugula
- 1/2 cup cherry tomatoes, halved
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- Lemon wedges for serving
Instructions for Making Chicken Milanese with Arugula Salad
- Carefully slice each chicken breast horizontally to create two thin cutlets. Season both sides with salt and pepper.
- Set up a breading station with three shallow dishes: one with flour, one with beaten eggs, and one with a mixture of breadcrumbs and Parmesan cheese.
- Dredge each chicken cutlet in flour, shaking off excess. Dip in egg, then coat with breadcrumb mixture, pressing to adhere.
- Heat olive oil in a large skillet over medium heat. Add chicken and cook until golden brown and cooked through, about 3-4 minutes per side.
- Transfer the chicken to a paper towel-lined plate to drain excess oil.
- In a bowl, toss arugula with cherry tomatoes, lemon juice, and olive oil. Season with salt and pepper.
- Serve the chicken topped with arugula salad and lemon wedges on the side.
Nutritional Information
Chicken Milanese with Arugula Salad is not only a delightful dish but also offers a good balance of nutrients. Chicken breast is an excellent source of lean protein, essential for muscle growth and repair.
Arugula, a leafy green, is rich in vitamins A, C, and K, and provides a healthy dose of calcium, folate, and potassium. The Parmesan cheese adds calcium and protein, while the olive oil contributes healthy monounsaturated fats, known to support heart health.
However, it's important to monitor portion sizes and the amount of oil used to keep the calorie count in check.
A typical serving of Chicken Milanese with Arugula Salad can be expected to have approximately 450 calories, with 25 grams of protein, 25 grams of fat, and 35 grams of carbohydrates. For more detailed nutritional information, you can visit Healthline.
Wine/Beverage Pairings With Chicken Milanese with Arugula Salad
Pairing Chicken Milanese with Arugula Salad with the right beverage can elevate the dining experience. A crisp, dry white wine such as a Pinot Grigio or a Sauvignon Blanc complements the dish beautifully, enhancing the flavors without overpowering them.
If you prefer red wine, a light-bodied red like a Chianti can also work well, thanks to its bright acidity and subtle fruitiness. For a non-alcoholic option, a sparkling water with a slice of lemon or lime is refreshing and pairs nicely with the citrus notes in the salad.
Cooking Tips and Variations
To achieve the perfect Chicken Milanese, it's crucial to pound the chicken evenly. This ensures that it cooks uniformly and remains juicy. If you don't have a meat mallet, a rolling pin or even a heavy skillet can work.
When it comes to the breadcrumb coating, using panko breadcrumbs can add an extra crunch to the dish. You can also try mixing in some Italian herbs with the breadcrumbs for additional flavor. For a lighter version, consider baking the chicken instead of frying.
Simply place the breaded cutlets on a baking sheet lined with parchment paper and spray lightly with cooking oil. Bake in a preheated oven at 400°F for 20-25 minutes, flipping halfway through.
You can also customize the salad by adding ingredients like thinly sliced red onions, shaved Parmesan, or toasted pine nuts for a different taste and texture.
Serving Suggestions
Chicken Milanese with Arugula Salad is best served immediately after preparation to maintain the crispiness of the chicken and the freshness of the salad.
If you're planning to serve this dish as a main course, consider adding a side of roasted vegetables or a simple pasta tossed with olive oil and garlic. For a more substantial meal, you can serve the chicken on a bed of creamy mashed potatoes or alongside a risotto.
This dish is also versatile enough to be served as an appetizer; simply slice the chicken into strips and present it on a platter with the salad arranged decoratively around it. If you're entertaining, serve it family-style on a large platter, allowing guests to help themselves.
The vibrant colors and textures will surely make it the centerpiece of your table.
Chicken Milanese with Arugula Salad Health Benefits
Chicken Milanese with Arugula Salad can be a part of a healthy diet when prepared with attention to ingredients and cooking methods. Chicken breast is a low-fat, high-protein option that supports muscle health and can aid in weight management.
Arugula is a nutrient-dense leafy green that offers antioxidants and anti-inflammatory properties. The use of olive oil in this recipe provides healthy fats which are beneficial for heart health.
Additionally, the simple preparation method of breading and quickly pan-frying the chicken minimizes the use of excess oil, keeping the dish lower in calories compared to deep-fried alternatives.
For those looking to reduce carbohydrate intake, using almond flour instead of all-purpose flour and serving the dish with a side of extra vegetables can make it keto-friendly. The combination of protein, healthy fats, and vitamins makes this dish not only delicious but also nourishing.
FAQs About Chicken Milanese with Arugula Salad
Can I prepare Chicken Milanese with Arugula Salad ahead of time?
While it's best to serve Chicken Milanese fresh to keep the chicken crispy, you can prepare the breaded cutlets ahead of time and refrigerate them for up to a day. Cook them just before serving.
What can I use instead of arugula?
If arugula is not available or not to your liking, you can substitute it with spinach or mixed salad greens. These alternatives will still provide a fresh and vibrant salad to pair with the chicken.
How do I ensure the chicken is cooked properly?
To ensure the chicken is cooked through, use a meat thermometer to check that the internal temperature reaches 165°F. This will ensure safety and optimal juiciness.
Chicken Milanese with Arugula Salad is a timeless Italian dish that combines simplicity and elegance. Whether you're making it for a family dinner or a special occasion, this recipe is sure to impress with its crispy, flavorful chicken and refreshing salad. By following the tips and techniques outlined, you can recreate this classic dish with ease and confidence. Enjoy the perfect balance of textures and flavors, and don't hesitate to experiment with variations to suit your taste preferences. Whatever the occasion, Chicken Milanese with Arugula Salad is a versatile and delicious choice that will delight everyone at the table.