Chicken Cutlets Topped with Arugula Salad
Prep Time: 10 minutes
Cooking Time: 15 minutes
This is a delicious, fresh and healthy dish! Serve with some whole grain bread, a steamed vegetable and a piece of fruit to round out your meal.
4 ounces arugula, fresh, baby
1 cup tomato(es), grape or cherry
2 teaspoons vinegar, cider
1 tablespoon olive oil
2 teaspoons lemon(s), juice only
1 1/2 pounds chicken breast, boneless and skinless
1/2 cup bread crumbs, Italian herb flavored
1 egg(s), large
Preheat oven to 400 degrees. Line a rimmed baking sheet with foil and coat with cooking spray. Mix olive oil, vinegar and lemon juice in the bottom of a large bowl. Add Arugula and tomatoes and toss gently. Cut Chicken into 6 equal pieces, then place chicken between two pieces of plastic wrap and pound to one quarter inch thickness. Beat egg in a small bowl. Spread bread crumbs on a plate for dredging. Dip each piece of chicken in egg, then lightly dredge in bread crumbs. Place on baking sheet. Spray tops with cooking spray and bake for approximately 15 minutes until cooked through and golden brown. Place chicken on plates and top with arugula salad.
Per Serving About: 200 calories, 7 g fat, 1.5 g saturated fat, 0 g trans fat, 100 mg cholesterol, 26 g protein, 8 g carbohydrates, 1 g dietary fiber, 310 mg sodium, Diabetic Exchanges: 0.5 starch, 0.5 vegetable, 3 lean meat ,0.5 fat; Carb Choices: 0.5